Comparing Nutrients in 1 kilogram Oranges VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	16.2% 470kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	559% 727g	130g per day for Men 19-50 years
Sugars	129% 94g	400% 290g	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	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	358% 4.65mg	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	75% 300μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	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	12% 1.8mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	75.6% 0.68mg	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	12.5% 1mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	144% 3.32mg	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	20% 140mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Oranges have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 42.5 times more Vitamin A, 4.2 times more Vitamin B1, 10.4 times more Vitamin B2, 18.6 times more Vitamin B3, 1.4 times more Vitamin B5, 7.8 times more Vitamin B6, 1.6 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 1 kilogram for Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Oranges have 3.6 times more Calcium, 2.2 times more Potassium and 8.3 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.5 times more Copper, 39.2 times more Iron, 13.3 times more Manganese, 5.4 times more Phosphorus, 10.2 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.4 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 8.7 times more Energy, 91.9 times more Fat, 175.8 times more Saturated Fat, 10.4 times more Omega 3, 67.1 times more Omega 6, 6.2 times more Carbohydrate, 3.1 times more Sugars and 5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 kg.