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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Valencia Oranges	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	7.66% 222kcal	43% 1247kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	186% 242g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	50% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	17.8% 0.23mg	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	44.2% 177μg	25% 100μg	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	244% 220mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	18% 181mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	82% 0.74mg	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	5.1% 0.41mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	106% 2.45mg	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	11% 77mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	161% 2422mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Valencia Oranges has 1.8 times more Potassium and 2.6 times more Water than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contains 1.9 times more Calcium, 4.4 times more Copper, 15.1 times more Iron, 2.9 times more Magnesium, 23.5 times more Manganese, 5.6 times more Phosphorus, more Sodium and 14.7 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contains 5.6 times more Energy, 2.3 times more Omega 3, 15 times more Omega 6, 4.5 times more Carbohydrate and 10.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein