Comparing Nutrients in 14 ounces Cinnamon-raisin Bagels VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cinnamon-raisin Bagels	Valencia Oranges	Recommended Dietary Allowance
Energy	37.5% 1087kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	36.3% 47g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	26% 9.92g	38g per day for Men 19-50 years
Protein	69.5% 39g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	19.2% 0.25mg	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	110% 441μg	38.7% 155μg	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	3.1% 2.78mg	214% 192mg	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	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	16.3% 0.15mg	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	189% 15mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	3.97% 0.091mg	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	56.7% 397mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.43% 127g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cinnamon-raisin Bagels vs Valencia Oranges:

• Cinnamon-raisin Bagels have 1.8 times more Vitamin A, 4.4 times more Vitamin B1, 6.9 times more Vitamin B2, 11.2 times more Vitamin B3, 2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 69.3 times more Vitamin C than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Cinnamon-raisin Bagels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cinnamon-raisin Bagels vs Valencia Oranges:

• Cinnamon-raisin Bagels have 4.4 times more Copper, 42.2 times more Iron, 2.8 times more Magnesium, 38.1 times more Manganese, 5.9 times more Phosphorus, more Sodium and 18.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 2.7 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cinnamon-raisin Bagels have 5.6 times more Energy, 5.7 times more Fat, 2.4 times more Omega 3, 14.4 times more Omega 6, 4.6 times more Carbohydrate and 9.4 times more Protein than Raw Valencia Oranges.
• Both Cinnamon-raisin Bagels and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Cinnamon-raisin Bagels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.