Comparing Nutrients in 5 ounces Oranges with Peel VS Sweet rolls, cinnamon, refrigerated dough with frosting, baked

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet rolls, cinnamon, refrigerated dough with frosting, baked	6%	33%	61%

Macro Nutrients

	Oranges with Peel	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	15% 4.75g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	61% 79.5g	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.7% 0.048mg	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	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	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	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	11% 0.1mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	25.8% 0.59mg	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	70.5% 493mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	45.6% 25μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweet rolls, cinnamon, refrigerated dough with frosting, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Sweet rolls, cinnamon, refrigerated dough with frosting, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Sweet rolls, cinnamon, refrigerated dough with frosting, baked:

• 5 ounces of Oranges with Peel have 1.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 355 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• While 5 oz of Sweet rolls, cinnamon, refrigerated dough with frosting, baked contain 4.1 times more Vitamin B1, 4.9 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Sweet rolls, cinnamon, refrigerated dough with frosting, baked have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Sweet rolls, cinnamon, refrigerated dough with frosting, baked have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Sweet rolls, cinnamon, refrigerated dough with frosting, baked:

• 5 ounces of Oranges with Peel have 2.1 times more Calcium, 3.1 times more Potassium and 3.6 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• While 5 oz of Sweet rolls, cinnamon, refrigerated dough with frosting, baked contain 3.3 times more Iron, 15.8 times more Phosphorus, 25.3 times more Selenium, 416 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet rolls, cinnamon, refrigerated dough with frosting, baked contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Sweet rolls, cinnamon, refrigerated dough with frosting, baked lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweet rolls, cinnamon, refrigerated dough with frosting, baked contain 5.7 times more Energy, 44 times more Fat, 95.7 times more Saturated Fat, 5.5 times more Omega 3, 37.3 times more Omega 6, 3.6 times more Carbohydrate and 4.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6