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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	7.66% 222kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	200% 260g	130g per day for Men 19-50 years
Sugars	53% 38.6g	57% 41.5g	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	14% 10.2g	13.6% 9.9g	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	% 8.94g	% 7.85g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	25.7% 0.31mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	24.4% 0.32mg	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	38.6% 154μg	149% 594μg	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	298% 268mg	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	4.54% 0.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	75.6% 0.68mg	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	7.37% 0.59mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	113% 2.6mg	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	15% 104mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	138% 2073mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Navel Oranges has more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 8.9 times more Vitamin B1, 5.3 times more Vitamin B2, 10.3 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 2.9 times more Calcium, 1.4 times more Potassium and 3 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 3.8 times more Copper, 34.6 times more Iron, 2.2 times more Magnesium, 19.8 times more Manganese, 4 times more Phosphorus, more Selenium, 457 times more Sodium and 16.3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.2 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 5.9 times more Energy, 7.1 times more Omega 3, 21.3 times more Omega 6, 4.6 times more Carbohydrate and 12.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Sugars and Fructose per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein