Comparing Nutrients in 7 ounces Navel Oranges VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Navel Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	107% 140g	130g per day for Men 19-50 years
Sugars	23.3% 17g	71.5% 52g	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	12% 8.7g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.53g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	79.4% 1.03mg	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	55% 220μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.2% 0.14mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	28% 0.64mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Navel Oranges have more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 16.8 times more Vitamin A, 9.5 times more Vitamin B1, 10.9 times more Vitamin B2, 16 times more Vitamin B3, 6.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Navel Oranges have 2.7 times more Calcium, 1.6 times more Potassium and 6 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.8 times more Copper, 42.4 times more Iron, 11.2 times more Manganese, 3.8 times more Phosphorus, more Selenium, 334 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Magnesium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 7.9 times more Energy, 66.3 times more Fat, 212.6 times more Saturated Fat, 36.4 times more Omega 3, 126.2 times more Omega 6, 5.6 times more Carbohydrate, 3.1 times more Sugars, 2 times more Fructose and 4.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein