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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Valencia Oranges	Recommended Dietary Allowance
Energy	25.3% 734kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	18% 23.6g	130g per day for Men 19-50 years
Sugars	74.6% 54g	NA	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	3.42% 2.5g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 32.3g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	9.6% 0.13mg	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	68% 272μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.6% 2.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Valencia Oranges	Recommended Dietary Allowance
Calcium	58% 581mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	8.16% 0.073mg	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	139% 11mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	2% 0.046mg	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	24% 167mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	NA	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 7.6 times more Vitamin B1, 15 times more Vitamin B2, 26.4 times more Vitamin B3, 1.4 times more Vitamin B5, 9.2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

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

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 7.3 times more Calcium, 2.6 times more Copper, 62.4 times more Iron, 1.8 times more Magnesium, 23.2 times more Manganese, 4.9 times more Phosphorus, more Sodium and 9.2 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 1.7 times more Potassium and 6.1 times more Water than Toaster pastries, brown-sugar-cinnamon.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 7.6 times more Energy, 26.6 times more Fat, 6.1 times more Carbohydrate and 3.9 times more Protein than Valencia Oranges.
• Both Toaster pastries, brown-sugar-cinnamon and Valencia Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein