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

Macros Ratio

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

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Energy	28% 812kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.23g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	19% 25g	130g per day for Men 19-50 years
Sugars	79.4% 57.5g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	103% 927μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	24% 95μg	17% 67.5μg	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	130% 117mg	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% 0.3mg	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)	Navel Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	97% 7.78mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	21.5% 151mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	4.6% 171g	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 Navel Oranges:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 38.9 times more Vitamin A, 5.4 times more Vitamin B1, 8.1 times more Vitamin B2, 12.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.9 times more Vitamin B6, 1.4 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel 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 Navel Oranges:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.7 times more Copper, 30.2 times more Iron, 11.4 times more Manganese, 3.3 times more Phosphorus, more Selenium, 354 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium, 2 times more Potassium and 8.2 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 Navel 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 8.3 times more Energy, 73.5 times more Fat, 155.1 times more Saturated Fat, 8.1 times more Omega 3, 52.5 times more Omega 6, 5.8 times more Carbohydrate, 3.4 times more Sugars and 5.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 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 Navel Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.