Comparing Nutrients in 7 ounces Cinnamon-raisin Bagels VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cinnamon-raisin Bagels	Navel Oranges	Recommended Dietary Allowance
Energy	18.7% 544kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	19% 25g	130g per day for Men 19-50 years
Sugars	16.4% 12g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	12% 4.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	12% 0.16mg	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	55% 220μg	17% 67.5μg	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	1.54% 1.4mg	130% 117mg	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	4.1% 0.62mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Navel Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	8.6% 0.077mg	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	94% 7.54mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	2.5% 0.058mg	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	28.3% 198mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cinnamon-raisin Bagels VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cinnamon-raisin Bagels versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cinnamon-raisin Bagels vs Navel Oranges:

• 7 ounces of Cinnamon-raisin Bagels have 1.8 times more Vitamin A, 5.6 times more Vitamin B1, 5.4 times more Vitamin B2, 7.2 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.1 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Vitamin B6 and 84.4 times more Vitamin C than Cinnamon-raisin Bagels.
• 7 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Cinnamon-raisin Bagels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cinnamon-raisin Bagels vs Navel Oranges:

• 7 ounces of Cinnamon-raisin Bagels have 4.2 times more Copper, 29.2 times more Iron, 2.5 times more Magnesium, 30.2 times more Manganese, 4.3 times more Phosphorus, more Selenium, 407 times more Sodium and 14.1 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.3 times more Calcium and 2.7 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Navel Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cinnamon-raisin Bagels have 5.6 times more Energy, 4.3 times more Omega 3, 27.5 times more Omega 6, 4.4 times more Carbohydrate and 10.8 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Sugars than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein