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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Energy	28% 812kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.23g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	18% 23.3g	130g per day for Men 19-50 years
Sugars	79.4% 57.5g	25.6% 18.6g	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	5.22% 2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Vitamin A	103% 927μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	9.16% 0.12mg	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	24% 95μg	15% 59.5μg	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	0% 0mg	117% 106mg	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	12% 1.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	9.92% 0.089mg	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	97% 7.78mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	2.16% 0.05mg	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	21.5% 151mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	4.65% 172g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 42.5 times more Vitamin A, 4.2 times more Vitamin B1, 10.4 times more Vitamin B2, 18.6 times more Vitamin B3, 1.4 times more Vitamin B5, 7.8 times more Vitamin B6, 1.6 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.5 times more Copper, 39.2 times more Iron, 13.3 times more Manganese, 5.4 times more Phosphorus, 10.2 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 2.2 times more Potassium and 8.3 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Oranges have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 8.7 times more Energy, 91.9 times more Fat, 175.8 times more Saturated Fat, 10.4 times more Omega 3, 67.1 times more Omega 6, 6.2 times more Carbohydrate, 3.1 times more Sugars and 5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.