Comparing Nutrients in 1 pound Oranges with Peel VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Oranges with Peel	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	9.85% 286kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	172% 166g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	439% 74.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	88.3% 49.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	30% 0.39mg	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	34% 136μg	25% 100μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	31.8% 318mg	77% 771mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	205% 1.84mg	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	45.4% 3.63mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	178% 4.1mg	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	14.3% 100mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10% 373g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, sesame sticks, wheat-based, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 pound of Oranges with Peel has 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 lb of Snacks, sesame sticks, wheat-based, unsalted contains 1.3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 pound of Oranges with Peel has 41.2 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 lb of Snacks, sesame sticks, wheat-based, unsalted contains 2.4 times more Calcium, 7.1 times more Copper, 3.2 times more Magnesium, 6.3 times more Phosphorus, 24.4 times more Selenium and 10.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, sesame sticks, wheat-based, unsalted contain similar levels of Iron and Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, sesame sticks, wheat-based, unsalted contains 8.6 times more Energy, 122.3 times more Fat, 185.1 times more Saturated Fat, 60.6 times more Omega 3, 373.6 times more Omega 6, 3 times more Carbohydrate and 8.4 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6