Comparing Nutrients in 300 calories Valencia Oranges VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted

Weight per 300 calories

• Valencia Oranges: 612g
• Snacks, pretzels, hard, plain, made with unenriched flour, unsalted: 78.7g

Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have 7.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Snacks, pretzels, hard, plain, made with unenriched flour, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Valencia Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	48% 62.4g	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	40.3% 15.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	6.06% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	9.45% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	7.03% 0.091mg	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	59.7% 239μg	16.3% 65.4μg	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	330% 297mg	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	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

	Valencia Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Calcium	24.5% 245mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	23% 0.21mg	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	6.9% 0.55mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	6.56% 27.6mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	61.2% 1.4mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 228mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• Raw Valencia Oranges have more Vitamin A, 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.7 times more Vitamin B5, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• Both Raw Valencia Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• Raw Valencia Oranges have 8.6 times more Calcium, 2.2 times more Magnesium, 9.5 times more Potassium and 203.4 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain 2.4 times more Iron, 10 times more Manganese, more Sodium and 1.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 2.1 times more Omega 3 and 6.9 times more Fiber than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain 3.4 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.