Comparing Nutrients in 7 ounces Florida Oranges VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Florida Oranges	Wheat Bagels	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	74.6% 97g	130g per day for Men 19-50 years
Sugars	25% 18g	16.8% 12g	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	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	66.6% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	22.4% 0.29mg	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	8.43% 33.7μg	37.7% 151μg	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	99% 89.3mg	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	2.4% 0.36mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Wheat Bagels	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	38.6% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48μg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	123% 2.84mg	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	3.4% 24mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Wheat Bagels per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Wheat Bagels:

• 7 ounces of Florida Oranges have more Vitamin C than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 4 times more Vitamin B1, 5.2 times more Vitamin B2, 8.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Wheat Bagels have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Wheat Bagels:

• 7 ounces of Florida Oranges have 2.2 times more Calcium and 2.3 times more Water than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 4.5 times more Copper, 30.7 times more Iron, 5.1 times more Magnesium, 59.6 times more Manganese, 11.8 times more Phosphorus, 57.4 times more Selenium, more Sodium and 13.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Wheat Bagels contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.5 times more Sugars than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 5.4 times more Energy, 6.9 times more Omega 3, 27.7 times more Omega 6, 4.2 times more Carbohydrate, 1.7 times more Fiber and 14.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein