Comparing Nutrients in 14 ounces Valencia Oranges VS Sweet rolls, cinnamon, refrigerated dough with frosting

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweet rolls, cinnamon, refrigerated dough with frosting	6%	33%	61%

Macro Nutrients

	Valencia Oranges	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Energy	6.7% 194kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	35.6% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	158% 205g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	155% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	9.46% 0.12mg	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	38.7% 155μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Valencia Oranges	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Calcium	16% 159mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	28.7% 0.26mg	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	4.47% 0.36mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	71.6% 1.65mg	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	9.64% 67.5mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 64.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	202% 3036mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Raw Valencia Oranges have more Vitamin A, 2 times more Vitamin B6 and 242.5 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 5.4 times more Vitamin B1, 6.2 times more Vitamin B2, 13.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Valencia Oranges as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Raw Valencia Oranges have 1.3 times more Calcium, 3.1 times more Potassium and 3 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 1.8 times more Copper, 27.1 times more Iron, 18 times more Manganese, 18.9 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet rolls, cinnamon, refrigerated dough with frosting contain 6.8 times more Energy, 40.7 times more Fat, 88 times more Saturated Fat, 5.1 times more Omega 3, 34.6 times more Omega 6, 4.3 times more Carbohydrate and 4.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.