Comparing Nutrients in 100 grams Oranges VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.62% 47kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	13% 9.35g	7.9% 5.74g	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	2.73% 1.98g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	13% 0.17mg	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	7.5% 30μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.6% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53.2mg	3% 2.7mg	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	1.2% 0.18mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	4% 40mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	27% 0.24mg	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	1.25% 0.1mg	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	42.8% 0.98mg	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	2% 14mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Seasoned Dry Bread Crumbs :

• Raw Oranges have 19.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 11 times more Vitamin B1, 10.4 times more Vitamin B2, 21.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin A per 100 g.
• Both Raw Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Seasoned Dry Bread Crumbs :

• Raw Oranges have 13.7 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.6 times more Calcium, 5.4 times more Copper, 49.2 times more Iron, 4.6 times more Magnesium, 39.4 times more Manganese, 12.6 times more Phosphorus, 1.3 times more Potassium, 49.4 times more Selenium, more Sodium and 20.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.6 times more Sugars than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 8.1 times more Energy, 45.7 times more Fat, 92.7 times more Saturated Fat, 30.9 times more Omega 3, 115.8 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 15 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.