Comparing Nutrients in 7 ounces Navel Oranges VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Navel Oranges	Oat Bran Bagels	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	81.4% 106g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.46% 3.23g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.56% 0.085mg	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	17% 67.5μg	48.6% 194μg	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	130% 117mg	0.44% 0.4mg	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% 0.3mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33.3% 0.3mg	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	3.22% 0.26mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	74.5% 1.7mg	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	6.52% 45.6mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oat Bran Bagels per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Oat Bran Bagels:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B6 and 295.5 times more Vitamin C than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 4.9 times more Vitamin B1, 6.6 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Oat Bran Bagels have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Oat Bran Bagels:

• 7 ounces of Navel Oranges have 3.6 times more Calcium, 1.4 times more Potassium and 2.6 times more Water than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 3.9 times more Copper, 23.7 times more Iron, 2.8 times more Magnesium, 29.8 times more Manganese, 4.8 times more Phosphorus, more Selenium, 590 times more Sodium and 11.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.2 times more Sugars than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 5.2 times more Energy, 20.2 times more Omega 6, 4.3 times more Carbohydrate, 1.6 times more Fiber and 11.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Oat Bran Bagels provide inadequate amounts of Omega 3 in seven ounces.