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

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Energy	101% 2940kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	456% 593g	119% 155g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	189% 106g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	275% 3.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 30mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	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	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oranges with Peel	Recommended Dietary Allowance
Calcium	20% 200mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	511% 41mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	119% 830mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	605% 333μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.27% 269g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted 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 Toasted Cinnamon-raisin Bagels vs Oranges with Peel :

• 1 kilogram of Toasted Cinnamon-raisin Bagels has 1.8 times more Vitamin A, 3.3 times more Vitamin B1, 5.4 times more Vitamin B2, 6 times more Vitamin B3 and 3.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Vitamin B5, 1.6 times more Vitamin B6 and 118.3 times more Vitamin C than Toasted Cinnamon-raisin Bagels.
• 1 kilogram of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Toasted 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 Toasted Cinnamon-raisin Bagels vs Oranges with Peel :

• 1 kilogram of Toasted Cinnamon-raisin Bagels has 2.8 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 3.8 times more Phosphorus, 47.6 times more Selenium, 185 times more Sodium and 7.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.5 times more Calcium and 3.1 times more Water than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Cinnamon-raisin Bagels has 4.7 times more Energy, 2.6 times more Omega 3, 15.5 times more Omega 6, 3.8 times more Carbohydrate and 8.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Fiber than Toasted Cinnamon-raisin Bagels.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6