Comparing Nutrients in 1 kilogram Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Navel Oranges	Recommended Dietary Allowance
Energy	91% 2640kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.03g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	96% 125g	130g per day for Men 19-50 years
Sugars	116% 84.3g	117% 85g	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	40% 29g	31% 22.5g	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	% 23.4g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	42% 16g	58% 22g	38g per day for Men 19-50 years
Protein	189% 106g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.68mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.44mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	60.8% 0.79mg	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	265% 1060μg	85% 340μg	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	0% 0mg	657% 591mg	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	497% 74.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Navel Oranges	Recommended Dietary Allowance
Calcium	219% 2190mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	43.3% 0.39mg	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	446% 35.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	12.6% 0.29mg	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	141% 990mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	391% 215μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	281% 4220mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	9.14% 338g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Navel Oranges:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 8.4 times more Vitamin B1, 6.7 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B9 and 49.7 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Navel Oranges provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Navel Oranges:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 5.1 times more Calcium, 3.3 times more Copper, 27.5 times more Iron, 2.6 times more Magnesium, 18.6 times more Manganese, 4.3 times more Phosphorus, more Selenium, 422 times more Sodium and 10.4 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.6 times more Potassium and 2.5 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 5.4 times more Energy, 21.9 times more Omega 6, 4.2 times more Carbohydrate, 1.3 times more Fructose and 11.6 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Navel Oranges offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.