Comparing Nutrients in 7 ounces Oranges VS Snack, Pretzel, hard chocolate coated

Macros Ratio

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

Macro Nutrients

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	3.2% 93kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	107% 139g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	106% 77g	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	12.5% 4.76g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	4.73% 0.062mg	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	15% 59.5μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	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	2.4% 0.36mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4.17μg	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	2.5% 0.2mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	39% 0.9mg	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	3.97% 27.8mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.16% 6.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Oranges have 1.9 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 7.9 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin B12, 3.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Oranges have 28.3 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.5 times more Calcium, 5.8 times more Copper, 25.4 times more Iron, 3.5 times more Magnesium, 18.1 times more Manganese, 9.1 times more Phosphorus, 29 times more Selenium, more Sodium and 19 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Pretzel, hard chocolate coated contains 9.9 times more Energy, 147 times more Fat, 574.1 times more Saturated Fat, 42.6 times more Omega 3, 140.1 times more Omega 6, 6 times more Carbohydrate, 4.1 times more Sugars, 1.5 times more Fiber and 7.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.