Comparing Nutrients in 7 ounces Oranges with Peel VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	4.3% 125kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.04g	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	NA	2.33% 1.7g	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	15% 59.5μg	50.6% 202μg	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	157% 141mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.4% 0.26mg	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	20% 1.6mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	44.3% 1.02mg	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	6.24% 43.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Refrigerated Naan Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Refrigerated Naan Bread:

• 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 7.8 times more Vitamin B1, 10.2 times more Vitamin B2, 11.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Refrigerated Naan Bread:

• 7 ounces of Oranges with Peel have 1.6 times more Potassium and 2.5 times more Water than Refrigerated Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2.3 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 39.9 times more Selenium, 232.5 times more Sodium and 7.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Fiber than Refrigerated Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 4.6 times more Energy, 18.8 times more Fat, 39.8 times more Saturated Fat, 17.9 times more Omega 3, 41 times more Omega 6, 3.3 times more Carbohydrate and 7.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6