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

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Florida Oranges	Recommended Dietary Allowance
Energy	38% 1107kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	78.8% 76.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	25% 18g	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	7.83% 2.98g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	27.3% 109μg	8.43% 33.7μg	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	0% 0mg	99% 89.3mg	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	7.28% 1.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	8.6% 0.077mg	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	64.5% 5.16mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	2.07% 0.048mg	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	17% 119mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	4.67% 173g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 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 Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.3 times more Calcium, 2.7 times more Potassium and 11.8 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have 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 Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 12.2 times more Sugars and 1.6 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein