Comparing Nutrients in 1 pound Valencia Oranges VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Valencia Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	7.66% 222kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	75% 24g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	48.6% 8.26g	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	217% 282g	130g per day for Men 19-50 years
Sugars	NA	88.3% 64g	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	4.9% 3.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 57.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	191% 2.5mg	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	156% 626μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	190% 228μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	18% 181mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	224% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	247% 5.7mg	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	175% 1225mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	NA	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Snacks, peas, roasted, wasabi-flavored:

• Raw Valencia Oranges have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 6.4 times more Vitamin A, 7.1 times more Vitamin B1, 7.9 times more Vitamin B2, 18.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Snacks, peas, roasted, wasabi-flavored:

• Raw Valencia Oranges have 12.5 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 3.1 times more Calcium, 12 times more Copper, 42.2 times more Iron, 10.2 times more Magnesium, 54.5 times more Manganese, 15.9 times more Phosphorus, 4.1 times more Potassium, more Sodium and 55.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, peas, roasted, wasabi-flavored contain 8.8 times more Energy, 47 times more Fat, 151.1 times more Saturated Fat, 8.2 times more Omega 3, 41.4 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.