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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	17% 490kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	172% 55g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1155% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	352% 457g	130g per day for Men 19-50 years
Sugars	117% 85g	10.3% 7.5g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	14.6% 0.19mg	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	85% 340μg	138% 550μg	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	657% 591mg	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	10% 1.5mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	128% 1.15mg	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	16.3% 1.3mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	215% 4.95mg	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	33% 230mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2% 74g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navel Oranges has more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 4.8 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.6 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Navel Oranges has 4.3 times more Calcium, 2.7 times more Potassium and 11.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 2.9 times more Copper, 20 times more Iron, 1.5 times more Magnesium, 17.1 times more Manganese, 2.6 times more Phosphorus, more Selenium, 253 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 11.3 times more Sugars and 1.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 11.4 times more Energy, 256.7 times more Fat, 323.6 times more Saturated Fat, 287.6 times more Omega 3, 853.9 times more Omega 6, 3.6 times more Carbohydrate and 8.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein