Comparing Nutrients in 1 kilogram Toasted Cinnamon-raisin Bagels VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oranges	Recommended Dietary Allowance
Energy	101% 2940kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	456% 593g	90% 118g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	129% 94g	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	65.8% 25g	63% 24g	38g per day for Men 19-50 years
Protein	189% 106g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oranges	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	275% 3.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 30mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	46% 0.6mg	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	255% 1020μg	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	6.67% 6mg	591% 532mg	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	22.7% 3.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	50% 0.45mg	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	511% 41mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	11% 0.25mg	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	119% 830mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	605% 333μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	7.27% 269g	23.4% 868g	3700g per day for Men 19-50 years

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

• Toasted Cinnamon-raisin Bagels have 2.1 times more Vitamin A, 3.8 times more Vitamin B1, 6.7 times more Vitamin B2, 10.6 times more Vitamin B3, 3.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 5.3 times more Vitamin B5 and 88.7 times more Vitamin C than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Raw Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Toasted Cinnamon-raisin Bagels as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Toasted Cinnamon-raisin Bagels have 3.6 times more Copper, 40.9 times more Iron, 2.3 times more Magnesium, 13.1 times more Manganese, 5.9 times more Phosphorus, 66.6 times more Selenium, more Sodium and 11.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 3.2 times more Water than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Raw Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Cinnamon-raisin Bagels have 6.3 times more Energy, 15 times more Fat, 6 times more Omega 3, 37.8 times more Omega 6, 5 times more Carbohydrate and 11.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Sugars than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Toasted Cinnamon-raisin Bagels as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.