Comparing Nutrients in 1 kilogram Snack, Pretzel, hard chocolate coated VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Oranges with Peel	Recommended Dietary Allowance
Energy	161% 4670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	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	539% 701g	119% 155g	130g per day for Men 19-50 years
Sugars	535% 388g	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	92% 35g	118% 45g	38g per day for Men 19-50 years
Protein	126% 70.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Snack, Pretzel, hard chocolate coated 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 Snack, Pretzel, hard chocolate coated vs Oranges with Peel :

• 1 kilogram of Snack, Pretzel, hard chocolate coated has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oranges with Peel provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of Snack, Pretzel, hard chocolate coated has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oranges with Peel 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 Snack, Pretzel, hard chocolate coated has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6