Comparing Nutrients in 1 pound Navel Oranges VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Navel Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	30.7% 5.2g	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	276% 359g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	40.5% 0.53mg	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	94% 376μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	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

	Navel Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	133% 1.2mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	353% 8.1mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	87.4% 1311mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 1 pound of Navel Oranges has more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 2.6 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 1 pound of Navel Oranges has 26.1 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 6.8 times more Copper, 12.8 times more Iron, 3.2 times more Magnesium, 61.7 times more Manganese, 4.9 times more Phosphorus, more Selenium, 289 times more Sodium and 10.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 7.8 times more Energy, 23.3 times more Fat, 44.1 times more Saturated Fat, 6.7 times more Omega 3, 50 times more Omega 6, 6.3 times more Carbohydrate, 1.3 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein