Comparing Nutrients in 14 ounces Valencia Oranges VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	6.7% 194kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	159% 115g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	142% 1.85mg	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	47.6% 191μg	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	214% 192mg	0% 0mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	30% 0.27mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	57.3% 1.3mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.12% 41.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Valencia Oranges have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 38.9 times more Vitamin A, 4.2 times more Vitamin B1, 10.4 times more Vitamin B2, 19.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 7.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Valencia Oranges have 3.6 times more Calcium, 2.2 times more Potassium and 8.3 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.8 times more Copper, 43.6 times more Iron, 14.4 times more Manganese, 4.5 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.5 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 8.3 times more Energy, 36.8 times more Fat, 75.3 times more Saturated Fat, 4.6 times more Omega 3, 27.5 times more Omega 6, 6.1 times more Carbohydrate and 4.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 14 oz.