Comparing Nutrients in 14 ounces Florida Oranges VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Florida Oranges	Pretzels, soft	Recommended Dietary Allowance
Energy	6.3% 183kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	212% 275g	130g per day for Men 19-50 years
Sugars	50% 36.3g	1.37% 0.99g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	6.1% 0.079mg	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	17% 67.5μg	24% 95μg	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	198% 179mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pretzels, soft	Recommended Dietary Allowance
Calcium	17% 171mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55.6% 0.5mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	6.8% 47.6mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pretzels, soft per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Pretzels, soft to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Pretzels, soft:

• 14 ounces of Florida Oranges have 2.6 times more Vitamin B6 and more Vitamin C than Pretzels, soft.
• While 14 oz of Pretzels, soft contain 4.1 times more Vitamin B1, 7.3 times more Vitamin B2, 10.7 times more Vitamin B3, 1.4 times more Vitamin B9, 3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Pretzels, soft have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Pretzels, soft:

• 14 ounces of Florida Oranges have 1.9 times more Calcium, 1.9 times more Potassium and 5.8 times more Water than Pretzels, soft.
• While 14 oz of Pretzels, soft contain 3.2 times more Copper, 43.6 times more Iron, 2.1 times more Magnesium, 6.6 times more Phosphorus, 34.4 times more Selenium, more Sodium and 11.8 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 36.6 times more Sugars and 1.4 times more Fiber than Pretzels, soft.
• While 14 oz of Pretzels, soft contain 7.3 times more Energy, 14.8 times more Fat, 27.8 times more Saturated Fat, 5 times more Omega 3, 28.8 times more Omega 6, 6 times more Carbohydrate and 11.7 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein