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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Oranges with Peel	Recommended Dietary Allowance
Energy	192% 5580kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1618% 26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 457g	119% 155g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	NA	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	39.5% 15g	118% 45g	38g per day for Men 19-50 years
Protein	132% 74g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	71.5% 0.93mg	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	138% 550μg	75% 300μg	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	0% 0mg	789% 710mg	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	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	63.3% 0.57mg	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	325% 26mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	NA	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	85.7% 600mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2% 74g	22.2% 823g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 3.2 times more Vitamin B1, 5.2 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 2 times more Copper, 3.3 times more Iron, 2.7 times more Phosphorus, 35 times more Selenium, 126.5 times more Sodium and 4.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Calcium, 3.2 times more Potassium and 11.1 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Oranges with Peel contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked has 8.9 times more Energy, 128.3 times more Fat, 157.2 times more Saturated Fat, 161.8 times more Omega 3, 446.4 times more Omega 6, 2.9 times more Carbohydrate and 5.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6