Comparing Nutrients in 1 pound Oranges VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	7.35% 213kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	245% 319g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	163% 119g	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	27.5% 20g	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	% 69g	g per day for Men 19-50 years
Sucrose	NA	% 8.07g	g per day for Men 19-50 years
Fiber	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	181% 2.36mg	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	34% 136μg	126% 503μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	18% 181mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	34.8% 0.31mg	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	5.67% 0.45mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	64% 1.47mg	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	9.07% 63.5mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges has more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 18.4 times more Vitamin A, 7.5 times more Vitamin B1, 14 times more Vitamin B2, 24.1 times more Vitamin B3, 8.7 times more Vitamin B6, 3.7 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Oranges has 2.5 times more Calcium, 1.8 times more Potassium and 6.1 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 1.5 times more Copper, 55.1 times more Iron, 13 times more Manganese, 6.2 times more Phosphorus, 6.2 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• Both Oranges and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Magnesium per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 2.4 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 8.3 times more Energy, 82.9 times more Fat, 241 times more Saturated Fat, 46.9 times more Omega 3, 161.2 times more Omega 6, 6 times more Carbohydrate, 2.8 times more Sugars and 4.5 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein