Comparing Nutrients in 1 pound Florida Oranges VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Florida Oranges	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	7.2% 209kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	21% 3.6g	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	284% 369g	130g per day for Men 19-50 years
Sugars	57% 41.5g	NA	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	92% 35g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	96% 1.24mg	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	61.2% 245μg	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	5.04% 4.54mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	141% 1.27mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	525% 12mg	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	81% 567mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 pound of Florida Oranges has 45 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 4.4 times more Vitamin B1, 7.3 times more Vitamin B2, 16.3 times more Vitamin B3, 3.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 pound of Florida Oranges has 1.5 times more Calcium and 22.3 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 7.2 times more Copper, 29.9 times more Iron, 3 times more Magnesium, 110.9 times more Manganese, 10.4 times more Phosphorus, 2.5 times more Potassium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 7.9 times more Energy, 12.4 times more Fat, 3.6 times more Omega 3, 25.5 times more Omega 6, 7 times more Carbohydrate, 3.2 times more Fiber and 15.9 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein