Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Oranges with Peel	Recommended Dietary Allowance
Energy	27% 781kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	17% 22g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	5.6% 2.13g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	10% 0.13mg	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	27.6% 111μg	10.6% 42.5μg	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	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.98% 0.081mg	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	45.4% 3.63mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	12% 85mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.15% 117g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Puff pastry, frozen, ready-to-bake have 4 times more Vitamin B1, 5.7 times more Vitamin B2, 8.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• 5 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Puff pastry, frozen, ready-to-bake have 2 times more Copper, 3.2 times more Iron, 2.7 times more Phosphorus, 34.6 times more Selenium, 124.5 times more Sodium and 4.8 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 7 times more Calcium, 3.2 times more Potassium and 9.7 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oranges with Peel contain similar levels of Magnesium per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 8.7 times more Energy, 127 times more Fat, 275.5 times more Saturated Fat, 15.6 times more Omega 3, 105.6 times more Omega 6, 2.9 times more Carbohydrate and 5.6 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6