Comparing Nutrients in 5 ounces Navel Oranges VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	76.4% 99g	130g per day for Men 19-50 years
Sugars	16.6% 12g	76% 55g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.4% 0.044mg	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	12% 48μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	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	1.4% 0.21mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	6.1% 61mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	2.3% 0.18mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	28% 0.64mg	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	4.66% 32.6mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.12% 4.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Navel Oranges have 2.5 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.1 times more Vitamin A, 5.3 times more Vitamin B1, 6.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Navel Oranges have 28.1 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.3 times more Calcium, 6.7 times more Copper, 19.5 times more Iron, 3.2 times more Magnesium, 15.6 times more Manganese, 5.6 times more Phosphorus, more Selenium, 494 times more Sodium and 16.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Pretzel, hard chocolate coated contains 9.5 times more Energy, 117.6 times more Fat, 506.5 times more Saturated Fat, 33.1 times more Omega 3, 109.7 times more Omega 6, 5.6 times more Carbohydrate, 4.6 times more Sugars, 1.6 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.