Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Valencia Oranges

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Valencia Oranges: 1020g

Snacks, pretzels, hard, plain, salted have 7.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.56% 0.4g	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	% 0.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.7% 4.43g	67% 25.5g	38g per day for Men 19-50 years
Protein	23.3% 13g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	49.5% 0.64mg	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	54% 216μg	99% 398μg	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	3.04% 2.73mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.08% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.5% 35mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	42% 0.38mg	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	74.5% 5.96mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	10.2% 0.23mg	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	24% 167mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Valencia Oranges:

• Snacks, pretzels, hard, plain, salted have 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 6.1 times more Vitamin B5, 6.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 181 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Valencia Oranges:

• Snacks, pretzels, hard, plain, salted have 6.5 times more Iron, 5.6 times more Manganese, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.6 times more Calcium, 1.9 times more Copper, 2.7 times more Magnesium, 6.3 times more Potassium and 216.2 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 3.6 times more Omega 6 and 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Omega 3 and 5.8 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.