Comparing Nutrients in 1 pound Valencia Oranges VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	7.66% 222kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	32.7% 5.57g	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	280% 365g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	1.94% 1.4g	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	% 3.13g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	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	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26% 0.34mg	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	188% 753μg	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	10.6% 9.53mg	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	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	18% 181mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	78.6% 0.71mg	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	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	200% 4.6mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	375% 5625mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, pretzels, hard, plain, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Snacks, pretzels, hard, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Snacks, pretzels, hard, plain, salted:

• 1 pound of Valencia Oranges has 23.1 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• While 1 lb of Snacks, pretzels, hard, plain, salted contains 4.9 times more Vitamin B1, 8.3 times more Vitamin B2, 19.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, pretzels, hard, plain, salted provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Snacks, pretzels, hard, plain, salted:

• 1 pound of Valencia Oranges has 1.5 times more Calcium and 27.6 times more Water than Snacks, pretzels, hard, plain, salted.
• While 1 lb of Snacks, pretzels, hard, plain, salted contains 4.2 times more Copper, 50.9 times more Iron, 2.9 times more Magnesium, 44.1 times more Manganese, 7.5 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, pretzels, hard, plain, salted contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, pretzels, hard, plain, salted contains 7.8 times more Energy, 9.8 times more Fat, 4 times more Omega 3, 27.9 times more Omega 6, 6.8 times more Carbohydrate, 1.4 times more Fiber and 9.7 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein