Comparing Nutrients in 14 ounces Oranges with Peel VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Oranges with Peel	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	8.62% 250kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	169% 219g	130g per day for Men 19-50 years
Sugars	NA	32.7% 23.7g	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	47% 18g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	19% 0.25mg	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	110% 441μg	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	313% 282mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	27.8% 278mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	72% 0.65mg	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	39.7% 3.18mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.48mg	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	12.5% 87.3mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	108% 1615mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	8.83% 327g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cinnamon-raisin Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cinnamon-raisin Bagels:

• 14 ounces of Oranges with Peel have 1.5 times more Vitamin B6 and 101.4 times more Vitamin C than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 1.6 times more Vitamin A, 3.8 times more Vitamin B1, 5.5 times more Vitamin B2, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cinnamon-raisin Bagels:

• 14 ounces of Oranges with Peel have 3.7 times more Calcium, 1.3 times more Potassium and 2.6 times more Water than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 2.9 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 4.5 times more Phosphorus, 44.3 times more Selenium, 203.5 times more Sodium and 10.3 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2 times more Fiber than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 4.3 times more Energy, 2.4 times more Omega 3, 14.4 times more Omega 6, 3.6 times more Carbohydrate and 7.5 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6