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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 662kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	76.4% 99g	17% 22g	130g per day for Men 19-50 years
Sugars	76% 55g	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	13% 4.96g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	18% 10g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	26.2% 105μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Oranges with Peel	Recommended Dietary Allowance
Calcium	20% 200mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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% 3.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	26% 181mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Snack, Pretzel, hard chocolate coated 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 Snack, Pretzel, hard chocolate coated vs Oranges with Peel :

• 5 ounces of Snack, Pretzel, hard chocolate coated have 1.9 times more Vitamin A, 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oranges with Peel provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 2 times more Calcium, 4.6 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 5.8 times more Phosphorus, 20.7 times more Selenium, 247 times more Sodium and 12.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oranges with Peel contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, Pretzel, hard chocolate coated have 7.4 times more Energy, 58.8 times more Fat, 246 times more Saturated Fat, 18.6 times more Omega 3, 57.3 times more Omega 6, 4.5 times more Carbohydrate and 5.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6