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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	7.2% 209kcal	87.3% 2531kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	78% 25g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	734% 11.7g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	524% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	159% 207g	130g per day for Men 19-50 years
Sugars	57% 41.5g	4.7% 3.4g	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	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	108% 17.2mg	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	17.8% 0.23mg	6.63% 0.086mg	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	19.3% 77μg	62.4% 249μg	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	227% 204mg	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	5.44% 0.82mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61.6% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	58% 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	147% 11.8mg	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	4.73% 0.11mg	98% 2.25mg	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	7.78% 54.4mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.91% 33.6g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 1 lb of Puff pastry, frozen, ready-to-bake, baked contains 3.2 times more Vitamin B1, 6.5 times more Vitamin B2, 9.5 times more Vitamin B3, 3.2 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 4.3 times more Calcium, 2.7 times more Potassium and 11.8 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 1 lb of Puff pastry, frozen, ready-to-bake, baked contains 2.9 times more Copper, 28.9 times more Iron, 1.6 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, 49 times more Selenium, more Sodium and 6.8 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 12.2 times more Sugars and 1.6 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 1 lb of Puff pastry, frozen, ready-to-bake, baked contains 12.1 times more Energy, 183.3 times more Fat, 220.1 times more Saturated Fat, 235.3 times more Omega 3, 633.5 times more Omega 6, 4 times more Carbohydrate and 10.6 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein