Comparing Nutrients in 100 grams Valencia Oranges VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	9.15% 12g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	NA	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	6.58% 2.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	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	1.7% 0.27mg	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	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	4% 40mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	1.13% 0.09mg	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% 0.023mg	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	2.43% 17mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.55% 0.06mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.17% 6.35g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 18 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, 22.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin A per 100 g.
• Both Raw Valencia Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 100 g.

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

• Raw Valencia Oranges have 13.6 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.6 times more Calcium, 6.6 times more Copper, 54.7 times more Iron, 4.6 times more Magnesium, 42.8 times more Manganese, 10.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 23.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Seasoned Grated Dry Bread Crumbs contain 7.8 times more Energy, 18.3 times more Fat, 39.7 times more Saturated Fat, 13.5 times more Omega 3, 47.4 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.