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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	4.3% 125kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	14% 139mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Pretzel, hard chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 1.9 times more Vitamin A, 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C

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

• 7 ounces of Oranges with Peel have 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 2 times more Calcium, 4.6 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 5.8 times more Phosphorus, 20.7 times more Selenium, 247 times more Sodium and 12.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 7.4 times more Energy, 58.8 times more Fat, 246 times more Saturated Fat, 18.6 times more Omega 3, 57.3 times more Omega 6, 4.5 times more Carbohydrate and 5.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6