Comparing Nutrients in 14 ounces Valencia Oranges VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	6.7% 194kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	138% 179g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	26% 9.92g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.4% 0.083mg	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	38.7% 155μg	77.4% 310μg	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	214% 192mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	50.3% 0.45mg	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	4.47% 0.36mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	84.2% 1.94mg	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	9.64% 67.5mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	175% 96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Valencia Oranges have more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 4.6 times more Vitamin B1, 7.1 times more Vitamin B2, 15.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Valencia Oranges have 4 times more Calcium, 2.9 times more Potassium and 10.2 times more Water than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 3.1 times more Copper, 28.4 times more Iron, 1.6 times more Magnesium, 21.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 11.2 times more Energy, 127 times more Fat, 275.5 times more Saturated Fat, 15.6 times more Omega 3, 105.6 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein