Comparing Nutrients in 7 ounces Oranges with Peel VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	4.3% 125kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	79.4% 57.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	71% 0.92mg	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	15% 59.5μg	24% 95μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	15% 0.13mg	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	20% 1.6mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	28.6% 0.66mg	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	6.24% 43.7mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Oranges with Peel have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 35.9 times more Vitamin A, 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 10.5 times more Vitamin B3, 5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Oranges with Peel have 6.4 times more Calcium, 2.4 times more Potassium and 7.9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 4.9 times more Iron, 3.5 times more Phosphorus, 7.3 times more Selenium, 177 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.5 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 6.5 times more Energy, 36.8 times more Fat, 75.3 times more Saturated Fat, 4.6 times more Omega 3, 27.5 times more Omega 6, 4.7 times more Carbohydrate and 3.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6