Comparing Nutrients in 5 ounces 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	3.08% 89.3kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	60.6% 44g	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	7.6% 5.5g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	10% 5.7g	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	2.05% 18.4μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	54% 0.7mg	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	32% 128μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.5μg	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	9.92% 99mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	9.76% 0.088mg	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	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	4.45% 31mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz 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 5 ounces of Oranges with Peel vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Oranges with Peel have more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 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 five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Oranges with Peel have 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 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 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 five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.5 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 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 .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6