Comparing Nutrients in 5 ounces Florida Oranges VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	27.3% 791kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	50% 64.8g	130g per day for Men 19-50 years
Sugars	18% 13g	1.47% 1.06g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	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	12% 0.14mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	2.07% 0.027mg	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	6.02% 24μg	19.5% 78μg	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	71% 63.8mg	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	1.7% 0.26mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	18% 0.16mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	30.5% 0.7mg	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	2.43% 17mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Puff pastry, frozen, ready-to-bake, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Florida Oranges have more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 3.2 times more Vitamin B1, 6.5 times more Vitamin B2, 9.5 times more Vitamin B3, 3.2 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Florida Oranges have 4.3 times more Calcium, 2.7 times more Potassium and 11.8 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 2.9 times more Copper, 28.9 times more Iron, 1.6 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, 49 times more Selenium, more Sodium and 6.8 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 12.2 times more Sugars and 1.6 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 12.1 times more Energy, 183.3 times more Fat, 220.1 times more Saturated Fat, 235.3 times more Omega 3, 633.5 times more Omega 6, 4 times more Carbohydrate and 10.6 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein