Comparing Nutrients in 7 ounces Valencia Oranges VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Valencia Oranges	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	35% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	85% 61.5g	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	10.6% 7.7g	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	% 29.6g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	75.6% 0.98mg	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	19.3% 77.4μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	13.7% 0.12mg	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	2.23% 0.18mg	108% 8.63mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	27.8% 0.64mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 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 7 ounces of Valencia Oranges vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Valencia Oranges have more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 16.8 times more Vitamin A, 6 times more Vitamin B1, 12.4 times more Vitamin B2, 22.5 times more Vitamin B3, 7.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Valencia Oranges have 3.3 times more Calcium, 2.1 times more Potassium and 6.1 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 1.7 times more Copper, 48.3 times more Iron, 14 times more Manganese, 4.2 times more Phosphorus, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.4 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 7.9 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, 6 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein