Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	86.4% 112g	130g per day for Men 19-50 years
Sugars	NA	4.32% 3.13g	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	9.33% 3.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	46.5% 7.44mg	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	6.87% 0.089mg	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	14% 55.3μg	60.6% 242μg	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	76.4% 68.7mg	0% 0mg	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	NA	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	76.5% 6.12mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Valencia Oranges have more Vitamin C than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 5.3 times more Vitamin B1, 15.6 times more Vitamin B2, 19.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Valencia Oranges have 1.2 times more Potassium and 26.2 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 7.1 times more Copper, 48 times more Iron, 3.5 times more Magnesium, 77.8 times more Manganese, 6.6 times more Phosphorus, more Sodium and 14.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 7.8 times more Energy, 11.7 times more Fat, 21.4 times more Saturated Fat, 3.8 times more Omega 3, 26.1 times more Omega 6, 6.7 times more Carbohydrate and 8.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein