Comparing Nutrients in 7 ounces Navel Oranges VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Navel Oranges	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	21.8% 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	75% 98g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11.5% 8.33g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toasted Oat Bran Reduced-calorie Bread	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.3% 0.17mg	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	40.7% 163μg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	32.4% 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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	86.8% 2mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.9% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Toasted Oat Bran Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Toasted Oat Bran Reduced-calorie Bread:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B5 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• While 7 oz of Toasted Oat Bran Reduced-calorie Bread contain 5 times more Vitamin B1, 4.3 times more Vitamin B2, 9.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Toasted Oat Bran Reduced-calorie Bread:

• 7 ounces of Navel Oranges have 1.4 times more Potassium and 2.4 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 7 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.6 times more Calcium, 3.8 times more Copper, 28.8 times more Iron, 5 times more Magnesium, 34.7 times more Manganese, 6.3 times more Phosphorus, more Selenium, 547 times more Sodium and 14.9 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 2 times more Sugars than Toasted Oat Bran Reduced-calorie Bread.
• While 7 oz of Toasted Oat Bran Reduced-calorie Bread contain 4.9 times more Energy, 25.3 times more Fat, 13.6 times more Omega 3, 81.1 times more Omega 6, 3.9 times more Carbohydrate, 6.5 times more Fiber and 10.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein