Comparing Nutrients in 14 ounces Oranges VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	6.43% 187kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	42.5% 7.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	190% 247g	130g per day for Men 19-50 years
Sugars	51% 37g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 50.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	167% 2.17mg	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	29.8% 119μg	137% 548μg	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	235% 211mg	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	4.76% 0.71mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	16% 159mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	4.96% 0.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	216% 4.98mg	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	7.94% 55.6mg	153% 1072mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, peas, roasted, wasabi-flavored:

• Raw Oranges have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 7 times more Vitamin A, 7.1 times more Vitamin B1, 7.9 times more Vitamin B2, 17.9 times more Vitamin B3, 1.9 times more Vitamin B5, 9.1 times more Vitamin B6, 4.6 times more Vitamin B9, 12.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, peas, roasted, wasabi-flavored:

• Raw Oranges have 12.5 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 3.1 times more Calcium, 9.9 times more Copper, 38 times more Iron, 10.2 times more Magnesium, 50.2 times more Manganese, 19.3 times more Phosphorus, 4 times more Potassium, 14.4 times more Selenium, more Sodium and 47.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Snacks, peas, roasted, wasabi-flavored contain 9.2 times more Energy, 117.6 times more Fat, 352.7 times more Saturated Fat, 18.7 times more Omega 3, 101.1 times more Omega 6, 5.3 times more Carbohydrate, 1.5 times more Sugars, 1.6 times more Fiber and 15 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.