Comparing Nutrients in 7 ounces Navel Oranges VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	110% 143g	130g per day for Men 19-50 years
Sugars	23.3% 17g	17% 12.3g	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	6.16% 4.47g	6.73% 4.9g	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	% 3.9g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.5% 0.24mg	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	17% 67.5μg	53% 212μg	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	130% 117mg	0% 0mg	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	2% 0.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	56.2% 0.51mg	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	3.22% 0.26mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	79.3% 1.82mg	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	6.52% 45.6mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Bread Crumbs per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Navel Oranges have more Vitamin C than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 14.2 times more Vitamin B1, 7.9 times more Vitamin B2, 15.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navel Oranges have 13.2 times more Water than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 4.3 times more Calcium, 6.5 times more Copper, 37.2 times more Iron, 3.9 times more Magnesium, 31.7 times more Manganese, 7.2 times more Phosphorus, more Selenium, 732 times more Sodium and 18.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dry Bread Crumbs contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Sugars than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 8.1 times more Energy, 35.3 times more Fat, 70.8 times more Saturated Fat, 20.7 times more Omega 3, 81.5 times more Omega 6, 5.7 times more Carbohydrate, 2 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dry Bread Crumbs offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein