Comparing Nutrients in 100 grams Navel Oranges VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	48% 8.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	25% 18g	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	0.34% 0.25g	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	% 1.97g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 17.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	3.85% 0.05mg	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	NA	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	65.7% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	3.33% 0.03mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	11.3% 0.26mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.6% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pan De Torta Salvadoran Bread per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Pan De Torta Salvadoran Bread:

• 100 grams of Navel Oranges have 1.6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 100 g of Pan De Torta Salvadoran Pound Cake Type Bread contain 3.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 100 grams for Navel Oranges vs Pan De Torta Salvadoran Bread:

• 100 grams of Navel Oranges have 1.3 times more Copper and 3.8 times more Water than Pan De Torta Salvadoran Bread.
• While 100 g of Pan De Torta Salvadoran Pound Cake Type Bread contain 16.9 times more Iron, 1.7 times more Magnesium, 9 times more Manganese, 13 times more Phosphorus, 1.3 times more Potassium, more Selenium, 390 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pan De Torta Salvadoran Bread contain similar levels of Calcium per 100 grams.
• 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 9 times more Fructose and 1.3 times more Fiber than Pan De Torta Salvadoran Bread.
• While 100 g of Pan De Torta Salvadoran Pound Cake Type Bread contain 8 times more Energy, 116.3 times more Fat, 178.9 times more Saturated Fat, 134.8 times more Omega 3, 354.8 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars and 7.8 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein