Comparing Nutrients in 7 ounces Navel Oranges VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Navel Oranges	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	9.1% 1.55g	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	83% 108g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bread, white, commercially prepared, toasted, low sodium no salt	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	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.6% 0.13mg	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	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	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	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	30.4% 0.27mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	36.3% 0.84mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bread, white, commercially prepared, toasted, low sodium no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt 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, toasted, low sodium no salt:

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 6.1 times more Vitamin B1, 6.6 times more Vitamin B2, 9.2 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Navel Oranges have 1.3 times more Potassium and 2.8 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 2.8 times more Calcium, 3.5 times more Copper, 25.6 times more Iron, 2.4 times more Magnesium, 14.5 times more Manganese, 4.5 times more Phosphorus, 376 times more Sodium and 8.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 6 times more Energy, 26.7 times more Fat, 52.5 times more Saturated Fat, 4.3 times more Omega 3, 33.9 times more Omega 6, 4.3 times more Carbohydrate and 9.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein