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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Valencia Oranges	Recommended Dietary Allowance
Energy	86% 2499kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	18% 6.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	59% 33g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	22% 0.29mg	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	88.5% 354μg	44.2% 177μg	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	0% 0mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	18.6% 0.17mg	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	145% 11.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	4.54% 0.1mg	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	39% 272mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	10.6% 392g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Puff pastry, frozen, ready-to-bake versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puff pastry, frozen, ready-to-bake vs Valencia Oranges:

• 1 pound of Puff pastry, frozen, ready-to-bake has 4.6 times more Vitamin B1, 7.1 times more Vitamin B2, 15.2 times more Vitamin B3 and 2 times more Vitamin B9 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Puff pastry, frozen, ready-to-bake as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Puff pastry, frozen, ready-to-bake vs Valencia Oranges:

• 1 pound of Puff pastry, frozen, ready-to-bake has 3.1 times more Copper, 28.4 times more Iron, 1.6 times more Magnesium, 21.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8.8 times more Zinc than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 4 times more Calcium, 2.9 times more Potassium and 10.2 times more Water than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puff pastry, frozen, ready-to-bake has 11.2 times more Energy, 127 times more Fat, 275.5 times more Saturated Fat, 15.6 times more Omega 3, 105.6 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein