Comparing Nutrients in 100 calories Oranges with Peel VS Refrigerated Naan Bread

Weight per 100 calories

• Oranges with Peel: 159g
• Refrigerated Naan Bread: 34.4g

Refrigerated Commercially Prepared Plain Naan Bread has 4.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	6.14% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.2g	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	0.4% 0.29g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	2% 0.76g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	2.5% 0.033mg	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	12% 47.6μg	8.76% 35μg	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	125% 113mg	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	1.8% 0.27mg	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	11% 111mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	4.93% 0.044mg	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	16% 1.27mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	2.2% 9.28mg	420mg per day for Men 19-50 years
Manganese	NA	7.68% 0.18mg	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% 35mg	4.9% 34.4mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	17.4% 9.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.3% 11.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Refrigerated Naan Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Refrigerated Naan Bread?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Refrigerated Naan Bread:

• 100 calories of Oranges with Peel have 3.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Refrigerated Naan Bread.
• While 100 kcal of Refrigerated Commercially Prepared Plain Naan Bread contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Oranges with Peel .

Comparing minerals per 100 calories for Oranges with Peel vs Refrigerated Naan Bread:

• 100 calories of Oranges with Peel have 3.8 times more Calcium, 2 times more Copper, 2.4 times more Magnesium, 7.2 times more Potassium and 11.7 times more Water than Refrigerated Naan Bread.
• While 100 kcal of Refrigerated Commercially Prepared Plain Naan Bread contain 8.6 times more Selenium, 50.3 times more Sodium and 1.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Refrigerated Naan Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.4 times more Carbohydrate and 9.4 times more Fiber than Refrigerated Naan Bread.
• While 100 kcal of Refrigerated Commercially Prepared Plain Naan Bread contain 4.1 times more Fat, 3.9 times more Omega 3, 8.9 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Refrigerated Naan Bread provide inadequate amounts of Fiber