Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	68% 88g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	1.53% 1.1g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	14% 5.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	59.8% 0.78mg	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	49% 196μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.4% 71.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	9.92% 99mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	14% 1.13mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	NA	77.3% 1.78mg	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	4.45% 31mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.27% 9.82g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, peas, roasted, wasabi-flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snacks, peas, roasted, wasabi-flavored:

• 5 ounces of Oranges with Peel have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While 5 oz of Snacks, peas, roasted, wasabi-flavored contain 5.9 times more Vitamin A, 6.1 times more Vitamin B1, 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 1.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, peas, roasted, wasabi-flavored:

• 5 ounces of Oranges with Peel have 11.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 5 oz of Snacks, peas, roasted, wasabi-flavored contain 1.8 times more Calcium, 7.8 times more Copper, 4.8 times more Iron, 7.3 times more Magnesium, 12.3 times more Phosphorus, 3.7 times more Potassium, 10.3 times more Selenium, 150 times more Sodium and 30.1 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, peas, roasted, wasabi-flavored contain 6.9 times more Energy, 47 times more Fat, 151.1 times more Saturated Fat, 8.2 times more Omega 3, 41.4 times more Omega 6, 4 times more Carbohydrate and 10.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, peas, roasted, wasabi-flavored offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6