Comparing Nutrients in 5 ounces Valencia Oranges VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	14% 407kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	62.6% 81.3g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	4.26% 3.1g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.63% 0.099mg	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	14% 55.3μg	46.4% 186μg	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	76.4% 68.7mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	23.6% 0.21mg	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	1.6% 0.13mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	35.4% 0.82mg	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	3.44% 24mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	NA	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz 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 5 ounces of Valencia Oranges vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 5 ounces of Valencia Oranges have more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 6.9 times more Vitamin B1, 6.8 times more Vitamin B2, 16 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 5 ounces of Valencia Oranges have 2.7 times more Calcium, 1.5 times more Potassium and 3.1 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 4.1 times more Copper, 50 times more Iron, 2.4 times more Magnesium, 25 times more Manganese, 5.4 times more Phosphorus, more Sodium and 21.7 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 5.9 times more Energy, 4 times more Omega 3, 11.1 times more Omega 6, 4.8 times more Carbohydrate and 10.7 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein