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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	3.35% 97kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	87.6% 114g	130g per day for Men 19-50 years
Sugars	23.3% 17g	25% 18g	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	5.97% 4.33g	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	% 3.43g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.1% 0.45mg	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	65% 260μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33% 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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	49.6% 1.14mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.5% 56g	3700g per day for Men 19-50 years

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

• 7 ounces of Navel Oranges have more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 8.9 times more Vitamin B1, 5.3 times more Vitamin B2, 10.3 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E 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), toasted:

• 7 ounces of Navel Oranges have 2.9 times more Calcium, 1.4 times more Potassium and 3 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 3.8 times more Copper, 34.6 times more Iron, 2.2 times more Magnesium, 19.8 times more Manganese, 4 times more Phosphorus, more Selenium, 457 times more Sodium and 16.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 5.9 times more Energy, 7.1 times more Omega 3, 21.3 times more Omega 6, 4.6 times more Carbohydrate and 12.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein