Comparing Nutrients in 1 pound Valencia Oranges VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	7.66% 222kcal	86% 2499kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	137% 43.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	157% 205g	130g per day for Men 19-50 years
Sugars	NA	4.63% 3.36g	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	30% 11.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.33% 0.095mg	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	44.2% 177μg	88.5% 354μg	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	244% 220mg	0% 0mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	57.5% 0.52mg	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	5.1% 0.41mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	96% 2.2mg	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	11% 77mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puff pastry, frozen, ready-to-bake per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Valencia Oranges has more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 4.6 times more Vitamin B1, 7.1 times more Vitamin B2, 15.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Valencia Oranges has 4 times more Calcium, 2.9 times more Potassium and 10.2 times more Water than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 3.1 times more Copper, 28.4 times more Iron, 1.6 times more Magnesium, 21.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 11.2 times more Energy, 127 times more Fat, 275.5 times more Saturated Fat, 15.6 times more Omega 3, 105.6 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein