Comparing Nutrients in 1 pound Valencia Oranges VS Sweet rolls, cinnamon, refrigerated dough with frosting

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweet rolls, cinnamon, refrigerated dough with frosting	6%	33%	61%

Macro Nutrients

	Valencia Oranges	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Energy	7.66% 222kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	57% 55.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	43.7% 14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	40.6% 6.9g	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	180% 234g	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	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweet rolls, cinnamon, refrigerated dough with frosting	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	178% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	11% 0.14mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	1% 0.91mg	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	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Calcium	18% 181mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	32.8% 0.29mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	82% 1.9mg	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	208% 1456mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	NA	134% 74μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	231% 3470mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Raw Valencia Oranges have more Vitamin A, 2 times more Vitamin B6 and 242.5 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 5.4 times more Vitamin B1, 6.2 times more Vitamin B2, 13.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Valencia Oranges as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Raw Valencia Oranges have 1.3 times more Calcium, 3.1 times more Potassium and 3 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 1.8 times more Copper, 27.1 times more Iron, 18 times more Manganese, 18.9 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet rolls, cinnamon, refrigerated dough with frosting contain 6.8 times more Energy, 40.7 times more Fat, 88 times more Saturated Fat, 5.1 times more Omega 3, 34.6 times more Omega 6, 4.3 times more Carbohydrate and 4.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.