Comparing Nutrients in 7 ounces Fresh Orange juice VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Fresh Orange juice	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	7.94% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	91% 118g	130g per day for Men 19-50 years
Sugars	23% 16.7g	17.6% 12.8g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	9.16% 0.12mg	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	15% 59.5μg	50.6% 202μg	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	110% 99mg	1.32% 1.2mg	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	0.53% 0.079mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	35.3% 0.32mg	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	4.96% 0.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	28.3% 0.65mg	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	4.8% 33.7mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.44% 53.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Toasted Cinnamon-raisin Bagels per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Toasted Cinnamon-raisin Bagels:

• 7 ounces of Fresh Orange juice have 4 times more Vitamin B5 and 83.3 times more Vitamin C than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 2.3 times more Vitamin A, 3.7 times more Vitamin B1, 8.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 8.5 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Orange juice as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Toasted Cinnamon-raisin Bagels:

• 7 ounces of Fresh Orange juice have 1.2 times more Potassium and 3.3 times more Water than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 1.8 times more Calcium, 3.6 times more Copper, 20.5 times more Iron, 2.1 times more Magnesium, 23.4 times more Manganese, 4.9 times more Phosphorus, 333 times more Selenium, 370 times more Sodium and 16.2 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.3 times more Sugars than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 6.5 times more Energy, 3.8 times more Omega 3, 23.4 times more Omega 6, 5.7 times more Carbohydrate, 12.5 times more Fiber and 15.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein