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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Navel 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	0.7% 0.68g	31% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	274% 357g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	39.4% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	474% 7108mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 4.5 times more Vitamin B1, 17 times more Vitamin B2, 1.8 times more Vitamin B3, 8.4 times more Vitamin B5, 1.5 times more Vitamin B6, 17 times more Vitamin B9 and 197 times more Vitamin C than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 7.1 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has more Calcium, 1.6 times more Magnesium, 2.4 times more Potassium and 12.4 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 1.3 times more Copper, 3.5 times more Iron, 2.2 times more Manganese, more Selenium and 1567 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain similar levels of Phosphorus per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2 times more Sugars than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 7.9 times more Energy, 44.5 times more Fat, 194.5 times more Saturated Fat, 26.7 times more Omega 6, 6.3 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour provide inadequate amounts of Omega 3 in one pound.