Comparing Nutrients in 1 kilogram 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	21.7% 630kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	182% 176g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	269% 86g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	186% 2.98g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	539% 701g	130g per day for Men 19-50 years
Sugars	NA	535% 388g	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	118% 45g	92% 35g	38g per day for Men 19-50 years
Protein	23.2% 13g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	24% 0.31mg	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	75% 300μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	133% 3.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	70% 700mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.53% 21μg	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	100% 8mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.5mg	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	31.4% 220mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	329% 4940mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Pretzel, hard chocolate coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Snack, Pretzel, hard chocolate coated:

• 1 kilogram of Oranges with Peel has 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 1 kg of Snack, Pretzel, hard chocolate coated contains 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 one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Oranges with Peel vs Snack, Pretzel, hard chocolate coated:

• 1 kilogram of Oranges with Peel has 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While 1 kg of Snack, Pretzel, hard chocolate coated contains 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 one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• While 1 kg of Snack, Pretzel, hard chocolate coated contains 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 .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6