Comparing Nutrients in 14 ounces Navel Oranges VS Wheat Bagels

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Wheat Bagels	Recommended Dietary Allowance
Energy	6.7% 194kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	149% 194g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wheat Bagels	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	22.5% 0.27mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Wheat Bagels	Recommended Dietary Allowance
Calcium	17% 171mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.22% 341g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Wheat Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Wheat Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have more Vitamin C than Wheat Bagels.
• While 14 oz of Wheat Bagels contain 5.9 times more Vitamin B1, 4.1 times more Vitamin B2, 7.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Wheat Bagels have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Wheat Bagels:

• 14 ounces of Navel Oranges have 2.2 times more Calcium and 2.3 times more Water than Wheat Bagels.
• While 14 oz of Wheat Bagels contain 4.5 times more Copper, 21.2 times more Iron, 4.6 times more Magnesium, 49.3 times more Manganese, 6.2 times more Phosphorus, more Selenium, 439 times more Sodium and 13.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Wheat Bagels contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.4 times more Sugars than Wheat Bagels.
• While 14 oz of Wheat Bagels contain 5.1 times more Energy, 8.4 times more Omega 3, 37.3 times more Omega 6, 3.9 times more Carbohydrate, 1.9 times more Fiber and 11.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein