Comparing Nutrients in 5 ounces Oranges with Peel VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	79.3% 103g	130g per day for Men 19-50 years
Sugars	NA	56.7% 41g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	50.7% 0.66mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	10.7% 0.096mg	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	69.5% 5.56mg	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	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toaster pastries, fruit, toasted (include apple, 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, toasted (include apple, 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, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Oranges with Peel have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 35.9 times more Vitamin A, 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 10.5 times more Vitamin B3, 5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, fruit, toasted (include apple, 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, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Oranges with Peel vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Oranges with Peel have 6.4 times more Calcium, 2.4 times more Potassium and 7.9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 4.9 times more Iron, 3.5 times more Phosphorus, 7.3 times more Selenium, 177 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) 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 Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 4.5 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 6.5 times more Energy, 36.8 times more Fat, 75.3 times more Saturated Fat, 4.6 times more Omega 3, 27.5 times more Omega 6, 4.7 times more Carbohydrate and 3.6 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6