Comparing Nutrients in 1 pound Oranges with Peel VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Oranges with Peel	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	9.85% 286kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	44% 14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	79.6% 13.5g	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	251% 326g	130g per day for Men 19-50 years
Sugars	NA	194% 141g	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	24.3% 17.6g	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	% 67.6g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	173% 2.25mg	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	102% 408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	31.2% 0.28mg	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	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	63.5% 1.46mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10% 373g	1.72% 63.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 1 pound of Oranges with Peel has more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 15.5 times more Vitamin A, 5.2 times more Vitamin B1, 9.9 times more Vitamin B2, 12.3 times more Vitamin B3, 5.3 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 1 pound of Oranges with Peel has 5.8 times more Calcium, 1.3 times more Magnesium, 2.3 times more Potassium and 5.9 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 5.4 times more Iron, 3.2 times more Phosphorus, 4.9 times more Selenium, 155.5 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Copper per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 pound of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.5 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 6.1 times more Energy, 30.1 times more Fat, 88.3 times more Saturated Fat, 23.3 times more Omega 3, 67.8 times more Omega 6, 4.6 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6