Comparing Nutrients in 1 pound Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Energy	45% 1302kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	41.5% 54g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	13.6% 9.9g	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	% 7.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	30% 11.3g	38g per day for Men 19-50 years
Protein	90% 50.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	22% 0.29mg	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	149% 594μg	44.2% 177μg	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	244% 220mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	18.6% 0.17mg	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	255% 20.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	4.54% 0.1mg	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	59.6% 417mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	NA	55μg per day for Men 19-50 years
Sodium	138% 2073mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	3.47% 128g	10.6% 392g	3700g per day for Men 19-50 years

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

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 6.9 times more Vitamin B1, 6.8 times more Vitamin B2, 16 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 4.1 times more Copper, 50 times more Iron, 2.4 times more Magnesium, 25 times more Manganese, 5.4 times more Phosphorus, more Sodium and 21.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium, 1.5 times more Potassium and 3.1 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.

Comparison of macro-nutrients per 1 pound:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 5.9 times more Energy, 4.8 times more Fat, 4 times more Omega 3, 11.1 times more Omega 6, 4.8 times more Carbohydrate and 10.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.