Comparing Nutrients in 500 calories Oranges with Peel VS Puff pastry, frozen, ready-to-bake, baked

Weight per 500 calories

• Oranges with Peel: 794g
• Puff pastry, frozen, ready-to-bake, baked: 89.6g

Puff pastry, frozen, ready-to-bake, baked has 8.9 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Oranges with Peel	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	94% 35.7g	3.54% 1.34g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	1.3% 0.017mg	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	59.5% 238μg	12.3% 49.3μg	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	626% 563mg	0% 0mg	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	NA	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	55.6% 556mg	0.9% 8.96mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	11.4% 0.1mg	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	79.4% 6.35mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	NA	19.3% 0.44mg	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	25% 175mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.18% 6.63g	3700g per day for Men 19-50 years

Oranges With Peel VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Puff pastry, frozen, ready-to-bake, baked:

• 500 calories of Oranges with Peel have more Vitamin A, 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, more Vitamin B5, 43.4 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• Both Oranges with Peel and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Puff pastry, frozen, ready-to-bake, baked:

• 500 calories of Oranges with Peel have 62 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 7.8 times more Magnesium, 3.2 times more Phosphorus, 28 times more Potassium and 98.5 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 4 times more Selenium and 14.3 times more Sodium than Raw Oranges with Peel .
• 500 calories of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 3 times more Carbohydrate, 26.6 times more Fiber and 1.6 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 14.5 times more Fat, 17.7 times more Saturated Fat, 18.3 times more Omega 3 and 50.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber