Comparing Nutrients in 7 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Energy	26.3% 764kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	35% 5.9g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	19% 25g	130g per day for Men 19-50 years
Sugars	85% 61.5g	23.3% 17g	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	10.6% 7.7g	6.16% 4.47g	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	% 29.6g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 8.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	12% 0.16mg	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	44.7% 179μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	130% 117mg	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	9.8% 1.47mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	8.6% 0.077mg	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	108% 8.63mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	2.5% 0.058mg	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	20% 141mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.75% 28g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Navel Oranges:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 16.8 times more Vitamin A, 7.6 times more Vitamin B1, 9.7 times more Vitamin B2, 14.5 times more Vitamin B3, 6.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Navel Oranges have similar amounts of Vitamin B5 per 7 oz.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Navel Oranges:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.6 times more Copper, 33.5 times more Iron, 11.1 times more Manganese, 3.1 times more Phosphorus, more Selenium, 311 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Calcium, 1.9 times more Potassium and 6.1 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Navel Oranges have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 7.9 times more Energy, 60.1 times more Fat, 181.8 times more Saturated Fat, 41.3 times more Omega 3, 129.7 times more Omega 6, 5.7 times more Carbohydrate, 3.6 times more Sugars, 1.7 times more Fructose and 4.4 times more Protein than Raw Navel Oranges.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.