Comparing Nutrients in 7 ounces Navel Oranges VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	111% 144g	130g per day for Men 19-50 years
Sugars	23.3% 17g	74.6% 54g	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	3.42% 2.5g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 32.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	89.7% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	88.5% 1.15mg	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	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	17.6% 2.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	21.6% 0.19mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	46% 1.06mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Toaster pastries, brown-sugar-cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Toaster pastries, brown-sugar-cinnamon:

• 7 oz of Toaster pastries, brown-sugar-cinnamon contain 9.7 times more Vitamin B1, 11.8 times more Vitamin B2, 17 times more Vitamin B3, 1.4 times more Vitamin B5, 7.3 times more Vitamin B6, 4 times more Vitamin B9 and 8.9 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Navel Oranges vs Toaster pastries, brown-sugar-cinnamon:

• 7 ounces of Navel Oranges have 1.6 times more Potassium and 6.1 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 7 oz of Toaster pastries, brown-sugar-cinnamon contain 6.8 times more Calcium, 2.5 times more Copper, 43.2 times more Iron, 1.6 times more Magnesium, 18.4 times more Manganese, 3.7 times more Phosphorus, more Selenium, 361 times more Sodium and 6.9 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 1.8 times more Fructose than Toaster pastries, brown-sugar-cinnamon.
• While 7 oz of Toaster pastries, brown-sugar-cinnamon contain 7.6 times more Energy, 53.2 times more Fat, 5.8 times more Carbohydrate, 3.2 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein