Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.18% 1.22g	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	120% 156g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.37g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.23% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.8% 0.1mg	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	0.99% 3.97μg	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	0.66% 0.6mg	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	14% 2.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	5.6% 0.13mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	207% 3110mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Raw Valencia Oranges have more Vitamin A, 5.8 times more Vitamin B1, 13.3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.2 times more Vitamin B6, 19.5 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Raw Valencia Oranges have more Calcium, 1.4 times more Magnesium, 2.6 times more Potassium and 12.5 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 1.4 times more Copper, 5.1 times more Iron, 2.8 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Phosphorus per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 7.9 times more Energy, 22.2 times more Fat, 94.5 times more Saturated Fat, 14 times more Omega 6, 6.6 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Omega 3 per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.