Comparing Nutrients in 100 grams Valencia Oranges VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.7% 49kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	6.58% 2.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	35.8% 0.47mg	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	9.75% 39μg	12% 48μg	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	54% 48.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	7.56% 0.068mg	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	1.13% 0.09mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	14.4% 0.33mg	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	2.43% 17mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	NA	9.27% 5.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Valencia Oranges have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 38.9 times more Vitamin A, 4.2 times more Vitamin B1, 10.4 times more Vitamin B2, 19.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 7.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Valencia Oranges have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.8 times more Copper, 43.6 times more Iron, 14.4 times more Manganese, 4.5 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2.5 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 8.3 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, 6.1 times more Carbohydrate and 4.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 100 g.