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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	7.66% 222kcal	87.3% 2531kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	78% 25g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	734% 11.7g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	524% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	159% 207g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	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	25.7% 0.31mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	0.91% 33.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 1 pound of Navel Oranges has more Vitamin B5, 4.2 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 4.8 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.6 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel 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 Navel 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 Navel Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 1 pound of Navel Oranges has 4.3 times more Calcium, 2.7 times more Potassium and 11.6 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, 20 times more Iron, 1.5 times more Magnesium, 17.1 times more Manganese, 2.6 times more Phosphorus, more Selenium, 253 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, 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 Navel Oranges has 11.3 times more Sugars and 1.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 1 lb of Puff pastry, frozen, ready-to-bake, baked contains 11.4 times more Energy, 256.7 times more Fat, 323.6 times more Saturated Fat, 287.6 times more Omega 3, 853.9 times more Omega 6, 3.6 times more Carbohydrate and 8.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein