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

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Valencia Oranges	Recommended Dietary Allowance
Energy	134% 3890kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	68.8% 66.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	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	605% 786g	91% 119g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	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	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	63% 35.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	48.5% 0.63mg	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	5% 20μg	98% 390μg	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	3.33% 3mg	539% 485mg	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	71.3% 10.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	57.5% 4.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	10% 0.23mg	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	30% 210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	1045% 15670mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.87% 69g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain more Vitamin A, 5.8 times more Vitamin B1, 13.3 times more Vitamin B2, 8.1 times more Vitamin B5, 19.5 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 1.4 times more Copper, 5.1 times more Iron, 2.8 times more Manganese, 1.2 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium, 1.4 times more Magnesium, 2.6 times more Potassium and 12.5 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 7.9 times more Energy, 22.2 times more Fat, 94.5 times more Saturated Fat, 14 times more Omega 6, 6.6 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.