Comparing Nutrients in 14 ounces Wheat Bagels VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Wheat Bagels	Oranges	Recommended Dietary Allowance
Energy	34.2% 992kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	36% 46.6g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	51% 37g	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	43% 16.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	72.3% 40.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	18.3% 0.24mg	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	75.4% 302μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	8.47% 1.27mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	137% 11mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	4.3% 0.099mg	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	80.5% 564mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.03% 149g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Bagels vs Oranges:

• Wheat Bagels have 4.6 times more Vitamin B1, 5.2 times more Vitamin B2, 12 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Wheat Bagels.
• Both Wheat Bagels as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Bagels vs Oranges:

• Wheat Bagels have 3.9 times more Copper, 27.6 times more Iron, 5.1 times more Magnesium, 57.2 times more Manganese, 10.1 times more Phosphorus, 57.4 times more Selenium, more Sodium and 15.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 2.3 times more Water than Wheat Bagels.
• Both Wheat Bagels and Raw Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Wheat Bagels have 5.3 times more Energy, 12.8 times more Fat, 10.9 times more Omega 3, 47.7 times more Omega 6, 4.2 times more Carbohydrate, 1.7 times more Fiber and 10.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Sugars than Wheat Bagels.
• Both Wheat Bagels as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.