Comparing Nutrients in 7 ounces Navel Oranges VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Navel Oranges	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	75.4% 98g	130g per day for Men 19-50 years
Sugars	23.3% 17g	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bread, white, commercially prepared (includes soft 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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	21.3% 1.06mg	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	55% 220μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.43% 97μg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.95% 72.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bread, white, commercially prepared (includes soft bread crumbs) per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Navel Oranges have more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 7.8 times more Vitamin B1, 4.8 times more Vitamin B2, 11.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Navel Oranges have 1.3 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 3.3 times more Calcium, 2.6 times more Copper, 27.8 times more Iron, 2.1 times more Magnesium, 18.5 times more Manganese, 4.3 times more Phosphorus, more Selenium, 490 times more Sodium and 9.3 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 Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 5.4 times more Energy, 22.2 times more Fat, 41.1 times more Saturated Fat, 18.4 times more Omega 3, 62 times more Omega 6, 3.9 times more Carbohydrate and 9.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Fructose and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein