Comparing Nutrients in 7 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Energy	19.6% 570kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	18% 23.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	5.97% 4.33g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	39.5% 22g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.6% 0.13mg	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	65% 260μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	8.16% 0.073mg	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	112% 8.93mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	2% 0.046mg	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	26% 183mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Valencia Oranges:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 6.9 times more Vitamin B1, 6.8 times more Vitamin B2, 16 times more Vitamin B3 and 3.4 times more Vitamin B9 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Valencia Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Valencia Oranges:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 4.1 times more Copper, 50 times more Iron, 2.4 times more Magnesium, 25 times more Manganese, 5.4 times more Phosphorus, more Sodium and 21.7 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 2.7 times more Calcium, 1.5 times more Potassium and 3.1 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 5.9 times more Energy, 4 times more Omega 3, 11.1 times more Omega 6, 4.8 times more Carbohydrate and 10.7 times more Protein than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein