Comparing Nutrients in 5 ounces Oranges with Peel VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Oranges with Peel	Oat Bran Bagels	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	16.8% 6.38g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.7% 0.061mg	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	10.6% 42.5μg	34.7% 139μg	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	112% 101mg	0.31% 0.28mg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	23.8% 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	14% 1.13mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	4.45% 31mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	55.8% 836mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oat Bran Bagels per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Oat Bran Bagels:

• 5 ounces of Oranges with Peel have 2.2 times more Vitamin B6 and 355 times more Vitamin C than Oat Bran Bagels.
• While 5 oz of Oat Bran Bagels contain 3.3 times more Vitamin B1, 6.8 times more Vitamin B2, 5.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.3 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Oat Bran Bagels have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Oat Bran Bagels have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Oat Bran Bagels:

• 5 ounces of Oranges with Peel have 5.8 times more Calcium, 1.7 times more Potassium and 2.5 times more Water than Oat Bran Bagels.
• While 5 oz of Oat Bran Bagels contain 2.6 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 5 times more Phosphorus, 48.9 times more Selenium, 295 times more Sodium and 8.2 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Fiber than Oat Bran Bagels.
• While 5 oz of Oat Bran Bagels contain 4 times more Energy, 10.6 times more Omega 6, 3.4 times more Carbohydrate and 8.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Oat Bran Bagels provide inadequate amounts of Omega 3 in five ounces.