Comparing Nutrients in 1 pound Oranges with Peel VS Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Oranges with Peel	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	50% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	161% 2422mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10% 373g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Bagels, plain, unenriched, without 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 Oranges with Peel vs Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 1 pound of Oranges with Peel has 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 1.6 times more Vitamin B1 and 3.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 1 pound of Oranges with Peel has 3.9 times more Calcium, 1.9 times more Potassium and 2.5 times more Water than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 2.9 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 4.4 times more Phosphorus, 267 times more Sodium and 8 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2 times more Fiber than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 4.4 times more Energy, 2.3 times more Omega 3, 15 times more Omega 6, 3.4 times more Carbohydrate and 8.1 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6