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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Navel Oranges	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	17% 490kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	425% 552g	130g per day for Men 19-50 years
Sugars	117% 85g	82.5% 59.8g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	47.7% 0.62mg	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	85% 340μg	278% 1110μg	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	657% 591mg	7.78% 7mg	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	10% 1.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	181% 1.63mg	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	16.3% 1.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	381% 8.76mg	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	33% 230mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	271% 4070mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	8.65% 320g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B6 and 84.4 times more Vitamin C than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains 1.8 times more Vitamin A, 5.6 times more Vitamin B1, 5.4 times more Vitamin B2, 7.2 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Navel Oranges has 2.3 times more Calcium and 2.7 times more Water than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains 4.2 times more Copper, 29.2 times more Iron, 2.5 times more Magnesium, 30.2 times more Manganese, 4.3 times more Phosphorus, more Selenium, 407 times more Sodium and 14.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cinnamon-raisin Bagels contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Sugars than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains 5.6 times more Energy, 4.3 times more Omega 3, 27.5 times more Omega 6, 4.4 times more Carbohydrate and 10.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cinnamon-raisin Bagels offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein