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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	3.35% 97kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	78.8% 76.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	34% 11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	321% 5.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	229% 39g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Puff pastry, frozen, ready-to-bake, baked	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	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	47% 7.54mg	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	2.9% 0.038mg	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	27.3% 109μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	25.4% 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	64.5% 5.16mg	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	42.7% 0.98mg	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	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.4% 14.7g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 3.7 times more Vitamin B1, 6.5 times more Vitamin B2, 13.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 4 times more Calcium, 2.9 times more Potassium and 11.7 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 3.1 times more Copper, 28.9 times more Iron, 1.6 times more Magnesium, 21.5 times more Manganese, 3.5 times more Phosphorus, more Sodium and 9 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 11.4 times more Energy, 128.3 times more Fat, 157.2 times more Saturated Fat, 161.8 times more Omega 3, 446.4 times more Omega 6, 3.8 times more Carbohydrate and 7.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.