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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	8.62% 250kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	107% 34g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	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	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	47% 18g	36.6% 14g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	59.5% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	27.8% 278mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Pretzel, hard chocolate coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oranges with Peel have 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 1.9 times more Vitamin A, 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C

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

• 14 ounces of Oranges with Peel have 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 2 times more Calcium, 4.6 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 5.8 times more Phosphorus, 20.7 times more Selenium, 247 times more Sodium and 12.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 7.4 times more Energy, 58.8 times more Fat, 246 times more Saturated Fat, 18.6 times more Omega 3, 57.3 times more Omega 6, 4.5 times more Carbohydrate and 5.4 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6