Comparing Nutrients in 1 kilogram Cinnamon-raisin Bagels VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Energy	94% 2740kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	119% 155g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	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	60.5% 23g	118% 45g	38g per day for Men 19-50 years
Protein	175% 98g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	320% 3.84mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	71.5% 0.93mg	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	278% 1110μg	75% 300μg	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	7.78% 7mg	789% 710mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	63.3% 0.57mg	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	475% 38mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	NA	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	143% 1000mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.65% 320g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cinnamon-raisin Bagels VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cinnamon-raisin Bagels versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cinnamon-raisin Bagels vs Oranges with Peel :

• 1 kilogram of Cinnamon-raisin Bagels has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Vitamin B6 and 101.4 times more Vitamin C than Cinnamon-raisin Bagels.
• 1 kilogram of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cinnamon-raisin Bagels as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cinnamon-raisin Bagels vs Oranges with Peel :

• 1 kilogram of Cinnamon-raisin Bagels has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Calcium, 1.3 times more Potassium and 2.6 times more Water than Cinnamon-raisin Bagels.
• 1 kilogram of Cinnamon-raisin Bagels lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cinnamon-raisin Bagels has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Fiber than Cinnamon-raisin Bagels.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6