Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Navel Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	28% 4.78g	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	69.2% 90g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11.4% 8.24g	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	0.96% 0.69g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.47g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	50% 19g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.2% 0.16mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	32% 0.29mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	91% 2.1mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.8% 66.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Whole Wheat Paratha Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Navel Oranges have 3.4 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Navel Oranges have 1.7 times more Calcium and 2.6 times more Water than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 3.7 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 36.3 times more Manganese, 5.2 times more Phosphorus, more Selenium, 452 times more Sodium and 10.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Wheat Paratha Bread 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 2 times more Sugars and 6.4 times more Fructose than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 6.7 times more Energy, 88 times more Fat, 342.7 times more Saturated Fat, 7.7 times more Omega 3, 104.7 times more Omega 6, 3.6 times more Carbohydrate, 4.4 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein