Comparing Nutrients in 14 ounces Oranges VS Wheat Bagels

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have more Vitamin A and more Vitamin C than Wheat Bagels.
• While Wheat Bagels contain 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.
• Both Raw Oranges as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Wheat Bagels:

• Raw Oranges have 2 times more Calcium and 2.3 times more Water than Wheat Bagels.
• While Wheat Bagels contain 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.
• Both Raw Oranges and Wheat Bagels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.5 times more Sugars than Wheat Bagels.
• While Wheat Bagels contain 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.
• Both Raw Oranges as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.