Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	6.7% 194kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	28.6% 4.87g	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	245% 319g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	1.7% 1.23g	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	% 2.74g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	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	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	22.6% 0.29mg	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	165% 659μg	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	9.26% 8.33mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	16% 159mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	68.8% 0.62mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	175% 4.03mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	328% 4921mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.34% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, pretzels, hard, plain, salted:

• Raw Valencia Oranges have more Vitamin A and 23.1 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 4.9 times more Vitamin B1, 8.3 times more Vitamin B2, 19.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, pretzels, hard, plain, salted:

• Raw Valencia Oranges have 1.5 times more Calcium and 27.6 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 4.2 times more Copper, 50.9 times more Iron, 2.9 times more Magnesium, 44.1 times more Manganese, 7.5 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, pretzels, hard, plain, salted have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, plain, salted contain 7.8 times more Energy, 9.8 times more Fat, 11.2 times more Saturated Fat, 4 times more Omega 3, 27.9 times more Omega 6, 6.8 times more Carbohydrate, 1.4 times more Fiber and 9.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.