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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	7.66% 222kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	31% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	16.4% 2.8g	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	274% 357g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	17.8% 0.23mg	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	2.27% 9.07μg	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	1.5% 1.36mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	13% 0.29mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	474% 7108mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.85% 31.3g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 5.8 times more Vitamin B1, 13.3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.2 times more Vitamin B6, 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 Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 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.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 1.4 times more Copper, 5.1 times more Iron, 2.8 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Phosphorus per 1 lb.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 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 Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Omega 3 per 1 lb.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.