Comparing Nutrients in 100 calories Oranges with Peel VS Toaster pastries, brown-sugar-cinnamon

Weight per 100 calories

• Oranges with Peel: 159g
• Toaster pastries, brown-sugar-cinnamon: 27g

Toaster pastries, brown-sugar-cinnamon have 5.9 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Oranges with Peel	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	10% 7.36g	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	0.47% 0.34g	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	% 2.17g	g per day for Men 19-50 years
Sucrose	NA	% 4.4g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.2% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.95% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12% 0.16mg	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	12% 47.6μg	9.26% 37μg	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	125% 113mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	11% 111mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2.94% 0.026mg	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	16% 1.27mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	1.16% 4.86mg	420mg per day for Men 19-50 years
Manganese	NA	6.27% 0.14mg	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	5% 35mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.83% 28.4mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.7% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	6.5% 98mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.1% 3.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Toaster Pastries, Brown-sugar-cinnamon Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Toaster pastries, brown-sugar-cinnamon?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Toaster pastries, brown-sugar-cinnamon:

• 100 calories of Oranges with Peel have 5.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Vitamin B5

Comparing minerals per 100 calories for Oranges with Peel vs Toaster pastries, brown-sugar-cinnamon:

• 100 calories of Oranges with Peel have 1.4 times more Calcium, 3.4 times more Copper, 4.6 times more Magnesium, 1.5 times more Phosphorus, 11 times more Potassium and 34.3 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 30.7 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, brown-sugar-cinnamon contain similar levels of Iron per 100 calories.
• 100 calories of Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Carbohydrate, 11.5 times more Fiber and 1.9 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 4.5 times more Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Energy per 100 calories.
• 100 calories of Toaster pastries, brown-sugar-cinnamon provide inadequate amounts of Fiber and Protein