Comparing Nutrients in 100 grams Navel Oranges VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Navel Oranges	Multi-grain Bread	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	8.8% 6.4g	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	3.1% 2.25g	3.38% 2.45g	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	% 1.97g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	20.2% 0.26mg	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	8.5% 34μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0.11% 0.1mg	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% 0.15mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	31.3% 0.28mg	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	1.63% 0.13mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	88% 2.03mg	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	3.3% 23mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Multi-grain Bread per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Multi-grain Bread:

• 100 grams of Navel Oranges have 591 times more Vitamin C than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 4.1 times more Vitamin B1, 2.6 times more Vitamin B2, 9.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Multi-grain Bread:

• 100 grams of Navel Oranges have 2.3 times more Water than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 2.4 times more Calcium, 7.2 times more Copper, 19.2 times more Iron, 7.1 times more Magnesium, 69.8 times more Manganese, 9.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 381 times more Sodium and 21.3 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.3 times more Sugars than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 5.4 times more Energy, 28.2 times more Fat, 51.3 times more Saturated Fat, 22.8 times more Omega 3, 72.5 times more Omega 6, 3.5 times more Carbohydrate, 3.4 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Multi-grain Bread offer comparable quantities of Fructose per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein