Comparing Nutrients in 100 grams Florida Oranges VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Florida Oranges	Whole Grain Bagels	Recommended Dietary Allowance
Energy	1.6% 46kcal	8.8% 255kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	42% 54.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	13% 9.3g	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	6.3% 2.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	11% 0.15mg	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	4.25% 17μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	0% 0mg	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	1.2% 0.18mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	17.4% 0.16mg	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	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	NA	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	1.7% 12mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 372mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Whole Grain Bagels per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Whole Grain Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Whole Grain Bagels:

• 100 grams of Florida Oranges have more Vitamin C than Whole Grain Bagels.
• While 100 g of Whole Grain White Bagels contain 7 times more Vitamin B1, 9.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Florida Oranges.
• 100 grams of Whole Grain Bagels have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Whole Grain Bagels:

• 100 grams of Florida Oranges have 2.5 times more Water than Whole Grain Bagels.
• While 100 g of Whole Grain White Bagels contain 2.2 times more Calcium, 4 times more Copper, 46.6 times more Iron, 4.1 times more Magnesium, 12 times more Phosphorus, 52.6 times more Selenium, more Sodium and 20.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Whole Grain Bagels contain similar levels of Potassium per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole Grain White Bagels contain 5.5 times more Energy, 4.7 times more Carbohydrate, 2 times more Fiber and 13.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Whole Grain Bagels offer comparable quantities of Sugars per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Whole Grain White Bagels provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.