Comparing Nutrients in 300 calories Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Oranges

Weight per 300 calories

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry): 77.3g
• Oranges: 638g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 8.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.73% 2.8g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	28% 20.2g	82.3% 59.7g	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	4.7% 3.4g	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.38g	NA	g per day for Men 19-50 years
Fiber	2.03% 0.77g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Vitamin A	17.4% 156μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.22% 0.21mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	29.5% 0.38mg	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	21.5% 86μg	48% 191μg	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	0% 0mg	377% 340mg	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	4.64% 0.7mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	5.93% 0.053mg	32% 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	53.3% 4.26mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.28mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.94% 0.16mg	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	9.6% 67.3mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	2.3% 79mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.3% 11g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Oranges:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 2.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 7.6 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Oranges:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 6.7 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 20.6 times more Calcium, 5.4 times more Copper, 6.9 times more Magnesium, 1.3 times more Phosphorus, 14.6 times more Potassium, 1.3 times more Selenium, 1.5 times more Zinc and 50 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 10 times more Fat, 29.2 times more Saturated Fat, 5.7 times more Omega 3 and 19.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 3 times more Sugars, 19.8 times more Fiber and 1.8 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.