Comparing Nutrients in 7 ounces Navel Oranges VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Breadnuts	11%	4%	85%

Macro Nutrients

	Navel Oranges	Breadnuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.66% 0.53g	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	4.74% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	70.6% 92g	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	21% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Breadnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	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	Breadnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Breadnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Breadnuts:

• 7 ounces of Navel Oranges have 1.2 times more Vitamin B1 and 2.2 times more Vitamin C than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Breadnuts provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Navel Oranges as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Breadnuts:

• 7 ounces of Navel Oranges have 1.9 times more Water than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 2.3 times more Calcium, 37 times more Copper, 16.1 times more Iron, 6.2 times more Magnesium, 6.1 times more Manganese, 2.9 times more Phosphorus, 7.1 times more Potassium, 31 times more Sodium and 14.1 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 Raw Breadnut Tree Seeds contain 4.4 times more Energy, 13.6 times more Omega 3, 17.7 times more Omega 6, 3.7 times more Carbohydrate and 6.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein