Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	41% 13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	14.4% 2.44g	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	240% 312g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.6% 0.2mg	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	2% 7.94μg	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	1.32% 1.2mg	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	NA	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	11.2% 0.26mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	415% 6219mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Raw Valencia Oranges have more Vitamin A, 5.8 times more Vitamin B1, 13.3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.2 times more Vitamin B6, 19.5 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Raw Valencia Oranges have more Calcium, 1.4 times more Magnesium, 2.6 times more Potassium and 12.5 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 1.4 times more Copper, 5.1 times more Iron, 2.8 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Phosphorus per 14 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 7.9 times more Energy, 22.2 times more Fat, 94.5 times more Saturated Fat, 14 times more Omega 6, 6.6 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Omega 3 per 14 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.