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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	3.15% 91kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	78.8% 76.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	34% 11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	321% 5.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	69.8% 91g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.4% 14.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Florida Oranges have more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 3.2 times more Vitamin B1, 6.5 times more Vitamin B2, 9.5 times more Vitamin B3, 3.2 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 4.3 times more Calcium, 2.7 times more Potassium and 11.8 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 2.9 times more Copper, 28.9 times more Iron, 1.6 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, 49 times more Selenium, more Sodium and 6.8 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 12.2 times more Sugars and 1.6 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 12.1 times more Energy, 183.3 times more Fat, 220.1 times more Saturated Fat, 235.3 times more Omega 3, 633.5 times more Omega 6, 4 times more Carbohydrate and 10.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein