Comparing Nutrients in 1 kilogram Valencia Oranges VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	17% 490kcal	190% 5510kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	393% 381g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	301% 96g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	347% 451g	130g per day for Men 19-50 years
Sugars	NA	10.2% 7.4g	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	65.8% 25g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	332% 3.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	16% 0.21mg	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	98% 390μg	195% 780μg	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	539% 485mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	127% 1.14mg	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	11.3% 0.9mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	212% 4.88mg	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	24.3% 170mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	NA	440% 242μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puff pastry, frozen, ready-to-bake per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 1 kilogram of Valencia Oranges has more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 1 kg of Puff pastry, frozen, ready-to-bake contains 4.6 times more Vitamin B1, 7.1 times more Vitamin B2, 15.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 1 kilogram of Valencia Oranges has 4 times more Calcium, 2.9 times more Potassium and 10.2 times more Water than Puff pastry, frozen, ready-to-bake.
• While 1 kg of Puff pastry, frozen, ready-to-bake contains 3.1 times more Copper, 28.4 times more Iron, 1.6 times more Magnesium, 21.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 1 kg of Puff pastry, frozen, ready-to-bake contains 11.2 times more Energy, 127 times more Fat, 275.5 times more Saturated Fat, 15.6 times more Omega 3, 105.6 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein