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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Navel Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	105% 136g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 3.4g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.34% 12.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Seasoned 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 Seasoned Dry Bread Crumbs :

• 7 ounces of Navel Oranges have 21.9 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 14.1 times more Vitamin B1, 8.1 times more Vitamin B2, 14.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.5 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
• Both Raw Navel Oranges as well as Seasoned 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 Seasoned Dry Bread Crumbs :

• 7 ounces of Navel Oranges have 13.5 times more Water than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 4.2 times more Calcium, 6.3 times more Copper, 37.8 times more Iron, 4.2 times more Magnesium, 33.9 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Potassium, more Selenium, 2100 times more Sodium and 17.9 times more Zinc than Raw Navel Oranges.
• 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 1.5 times more Sugars than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 7.8 times more Energy, 36.5 times more Fat, 81.8 times more Saturated Fat, 24 times more Omega 3, 90.6 times more Omega 6, 5.5 times more Carbohydrate, 2.2 times more Fiber and 15.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Seasoned 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