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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Energy	141% 4090kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	91% 119g	130g per day for Men 19-50 years
Sugars	400% 290g	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	26.3% 10g	65.8% 25g	38g per day for Men 19-50 years
Protein	84% 47g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	519% 4670μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	48.5% 0.63mg	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	120% 480μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	41% 0.37mg	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	490% 39.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	10% 0.23mg	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	109% 760mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	236% 3540mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.83% 105g	23.3% 863g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 38.9 times more Vitamin A, 4.2 times more Vitamin B1, 10.4 times more Vitamin B2, 19.2 times more Vitamin B3, 1.4 times more Vitamin B5, 7.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.8 times more Copper, 43.6 times more Iron, 14.4 times more Manganese, 4.5 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 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).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Valencia Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 8.3 times more Energy, 36.8 times more Fat, 75.3 times more Saturated Fat, 4.6 times more Omega 3, 27.5 times more Omega 6, 6.1 times more Carbohydrate and 4.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.