Comparing Nutrients in 14 ounces Navel Oranges VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	6.7% 194kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	107% 34g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	214% 278g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	212% 154g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	59.5% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.46% 0.12mg	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	33.7% 135μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	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	3.97% 0.6mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	17% 171mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.33μg	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	6.45% 0.52mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	78% 1.8mg	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	13% 91mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Navel Oranges have 2.5 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.1 times more Vitamin A, 5.3 times more Vitamin B1, 6.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Navel Oranges have 28.1 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.3 times more Calcium, 6.7 times more Copper, 19.5 times more Iron, 3.2 times more Magnesium, 15.6 times more Manganese, 5.6 times more Phosphorus, more Selenium, 494 times more Sodium and 16.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, Pretzel, hard chocolate coated contains 9.5 times more Energy, 117.6 times more Fat, 506.5 times more Saturated Fat, 33.1 times more Omega 3, 109.7 times more Omega 6, 5.6 times more Carbohydrate, 4.6 times more Sugars, 1.6 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.