Comparing Nutrients in 7 ounces Valencia Oranges VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.4% 3.93g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Seasoned Dry Bread Crumbs :

• Raw Valencia Oranges have 18 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 11 times more Vitamin B1, 10.4 times more Vitamin B2, 22.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin A per 7 oz.
• Both Raw Valencia Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Seasoned Dry Bread Crumbs :

• Raw Valencia Oranges have 13.6 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.6 times more Calcium, 6.6 times more Copper, 54.7 times more Iron, 4.6 times more Magnesium, 42.8 times more Manganese, 10.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 23.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Seasoned Grated Dry Bread Crumbs contain 7.8 times more Energy, 18.3 times more Fat, 39.7 times more Saturated Fat, 13.5 times more Omega 3, 47.4 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.