Comparing Nutrients in 1 kilogram Navel Oranges VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	17% 490kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	82.3% 79.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	559% 726g	130g per day for Men 19-50 years
Sugars	117% 85g	376% 272g	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	17.2% 12.5g	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	% 19.7g	% 80.3g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 163g	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	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	452% 72.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	446% 5.8mg	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	343% 1370μg	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	657% 591mg	NA	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	10% 1.5mg	88.7% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	43% 430mg	293% 2930mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	109% 0.98mg	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	703% 56.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	232% 5.34mg	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Toaster pastries, brown-sugar-cinnamon per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Toaster pastries, brown-sugar-cinnamon:

• 1 kg of Toaster pastries, brown-sugar-cinnamon contains 9.7 times more Vitamin B1, 11.8 times more Vitamin B2, 17 times more Vitamin B3, 1.4 times more Vitamin B5, 7.3 times more Vitamin B6, 4 times more Vitamin B9 and 8.9 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Navel Oranges vs Toaster pastries, brown-sugar-cinnamon:

• 1 kilogram of Navel Oranges has 1.6 times more Potassium and 6.1 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 6.8 times more Calcium, 2.5 times more Copper, 43.2 times more Iron, 1.6 times more Magnesium, 18.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 361 times more Sodium and 6.9 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.8 times more Fructose than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 7.6 times more Energy, 53.2 times more Fat, 5.8 times more Carbohydrate, 3.2 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein