Comparing Nutrients in 5 ounces Oranges VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	86.4% 112g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	12.6% 0.16mg	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	10.6% 42.5μg	29.4% 118μg	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	83.8% 75.4mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	41.6% 0.37mg	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	1.77% 0.14mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	110% 2.54mg	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	2.83% 20mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.13% 4.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• Raw Oranges have more Vitamin A and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 6.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• Raw Oranges have 1.2 times more Potassium and 26.3 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 5.9 times more Copper, 16.7 times more Iron, 3.5 times more Magnesium, 71.6 times more Manganese, 8.1 times more Phosphorus, 11.6 times more Selenium, more Sodium and 12.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 8.1 times more Energy, 29.2 times more Fat, 50 times more Saturated Fat, 8.6 times more Omega 3, 63.9 times more Omega 6, 6.7 times more Carbohydrate and 9.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.