Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Navel Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	17% 490kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	68.8% 66.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	103% 33g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	605% 786g	130g per day for Men 19-50 years
Sugars	117% 85g	58.2% 42.2g	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	87% 33g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	39.2% 0.51mg	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	5% 20μg	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	3.33% 3mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	28.3% 0.65mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Navel Oranges has 4.5 times more Vitamin B1, 17 times more Vitamin B2, 1.8 times more Vitamin B3, 8.4 times more Vitamin B5, 1.5 times more Vitamin B6, 17 times more Vitamin B9 and 197 times more Vitamin C than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 7.1 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Navel Oranges has more Calcium, 1.6 times more Magnesium, 2.4 times more Potassium and 12.4 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 1.3 times more Copper, 3.5 times more Iron, 2.2 times more Manganese, more Selenium and 1567 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2 times more Sugars than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 7.9 times more Energy, 44.5 times more Fat, 194.5 times more Saturated Fat, 26.7 times more Omega 6, 6.3 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour provide inadequate amounts of Omega 3 in one kilogram.