Comparing Nutrients in 14 ounces Oranges with Peel VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Oranges with Peel	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	8.62% 250kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	46.5% 7.9g	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	216% 281g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	60.2% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	52.5% 0.68mg	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	8.93% 35.7μg	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	313% 282mg	2.2% 2mg	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	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	27.8% 278mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	133% 1.2mg	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	39.7% 3.18mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	26.3% 893mg	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	151% 2258mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Oranges with Peel have 3.3 times more Vitamin B9 and 142 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Oranges with Peel have 32.9 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus, 20.7 times more Selenium, 284.5 times more Sodium and 8.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Calcium and 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 1.9 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 7.3 times more Energy, 55.7 times more Fat, 219.4 times more Saturated Fat, 10 times more Omega 3, 45.2 times more Omega 6, 4.6 times more Carbohydrate and 5.8 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6