Comparing Nutrients in 100 grams Navel Oranges VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Breadnuts	11%	4%	85%

Macro Nutrients

	Navel Oranges	Breadnuts	Recommended Dietary Allowance
Energy	1.7% 49kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	2.4% 0.41g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Breadnuts	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	31% 0.4mg	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	16.5% 66μg	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	30.4% 27.4mg	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	NA	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	Breadnuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	160% 1.44mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	7.74% 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	3.3% 23mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	34.8% 1183mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Breadnuts per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Breadnuts:

• 100 grams of Navel Oranges have 1.2 times more Vitamin B1 and 2.2 times more Vitamin C than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Breadnuts provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Navel Oranges as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Breadnuts:

• 100 grams of Navel Oranges have 1.9 times more Water than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 2.3 times more Calcium, 37 times more Copper, 16.1 times more Iron, 6.2 times more Magnesium, 6.1 times more Manganese, 2.9 times more Phosphorus, 7.1 times more Potassium, 31 times more Sodium and 14.1 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Breadnut Tree Seeds contain 4.4 times more Energy, 13.6 times more Omega 3, 17.7 times more Omega 6, 3.7 times more Carbohydrate and 6.6 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein