Comparing Nutrients in 14 ounces Oranges VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Oranges	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	6.43% 187kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	80.4% 25.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	384% 65.2g	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	142% 185g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	26.3% 0.34mg	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	22% 87.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	16% 159mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	179% 1.6mg	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	4.96% 0.4mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, sesame sticks, wheat-based, unsalted:

• Raw Oranges have 2.8 times more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, sesame sticks, wheat-based, unsalted:

• Raw Oranges have 43.4 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 4.3 times more Calcium, 9 times more Copper, 7.4 times more Iron, 4.5 times more Magnesium, 36.2 times more Manganese, 9.9 times more Phosphorus, 34.2 times more Selenium, more Sodium and 16.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, sesame sticks, wheat-based, unsalted contain 11.5 times more Energy, 305.8 times more Fat, 432 times more Saturated Fat, 138.6 times more Omega 3, 913.3 times more Omega 6, 4 times more Carbohydrate and 11.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.