Comparing Nutrients in 7 ounces Valencia Oranges VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	3.35% 97kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	78% 75.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	60% 19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	54.2% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.2% 0.042mg	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	19.3% 77.4μg	38.7% 155μg	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	107% 96mg	0% 0mg	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	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	25% 0.23mg	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	2.23% 0.18mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	42% 0.97mg	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	4.8% 33.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	NA	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Puff pastry, frozen, ready-to-bake per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Valencia Oranges have more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 4.6 times more Vitamin B1, 7.1 times more Vitamin B2, 15.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Valencia Oranges have 4 times more Calcium, 2.9 times more Potassium and 10.2 times more Water than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 3.1 times more Copper, 28.4 times more Iron, 1.6 times more Magnesium, 21.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 11.2 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, 3.8 times more Carbohydrate and 7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein