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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	3.35% 97kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	80% 104g	130g per day for Men 19-50 years
Sugars	23.3% 17g	23% 16.7g	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	7.9% 5.74g	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	% 4.64g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.7% 0.14mg	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	52.6% 210μg	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% 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% 0.3mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.2% 0.25mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	46.5% 1.07mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	77.6% 42.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 8.4 times more Vitamin B1, 6.7 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B9 and 49.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 7 ounces of Navel Oranges have 1.6 times more Potassium and 2.5 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 5.1 times more Calcium, 3.3 times more Copper, 27.5 times more Iron, 2.6 times more Magnesium, 18.6 times more Manganese, 4.3 times more Phosphorus, more Selenium, 422 times more Sodium and 10.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 5.4 times more Energy, 21.9 times more Omega 6, 4.2 times more Carbohydrate, 1.3 times more Fructose and 11.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 in seven ounces.