Comparing Nutrients in 7 ounces Navel Oranges VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	19% 6.04g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	78.3% 102g	130g per day for Men 19-50 years
Sugars	23.3% 17g	49.5% 36g	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	0.68% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 34.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	58.3% 9.33mg	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	7.63% 0.099mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.6% 0.06mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	22.4% 0.52mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pan De Torta Salvadoran Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pan De Torta Salvadoran Bread:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 3.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Navel Oranges vs Pan De Torta Salvadoran Bread:

• 7 ounces of Navel Oranges have 1.3 times more Copper and 3.8 times more Water than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 16.9 times more Iron, 1.7 times more Magnesium, 9 times more Manganese, 13 times more Phosphorus, 1.3 times more Potassium, more Selenium, 390 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pan De Torta Salvadoran Bread contain similar levels of Calcium 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 9 times more Fructose and 1.3 times more Fiber than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 8 times more Energy, 116.3 times more Fat, 178.9 times more Saturated Fat, 134.8 times more Omega 3, 354.8 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars and 7.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein