Comparing Nutrients in 100 grams Prepared Dry Mix Stuffing Bread VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Prepared Dry Mix Stuffing Bread	6%	56%	38%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Prepared Dry Mix Stuffing Bread	Navel Oranges	Recommended Dietary Allowance
Energy	6.72% 195kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.3g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Prepared Dry Mix Stuffing Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12.7% 114μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	6.08% 0.079mg	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	9.25% 37μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	65.7% 59mg	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	8.93% 1.34mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Dry Mix Stuffing Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	1.25% 50μg	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	12% 0.95mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	1.26% 0.029mg	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	5.43% 38mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.75% 64.8g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared Dry Mix Stuffing Bread vs Navel Oranges:

• Bread, stuffing, dry mix, prepared has 9.5 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 8.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Raw Navel Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Bread, stuffing, dry mix, prepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Prepared Dry Mix Stuffing Bread vs Navel Oranges:

• Bread, stuffing, dry mix, prepared has 1.6 times more Copper, 7.3 times more Iron, 5 times more Manganese, 1.7 times more Phosphorus, more Selenium, 479 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Calcium, 2.5 times more Potassium and 1.3 times more Water than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Raw Navel Oranges have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, stuffing, dry mix, prepared has 4 times more Energy, 80.3 times more Fat, 136.4 times more Saturated Fat, 32.6 times more Omega 3, 141.7 times more Omega 6, 1.5 times more Carbohydrate and 3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.2 times more Sugars and 2.8 times more Fiber than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.