Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, salted VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Fresh Orange juice	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	16% 20.6g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	23% 16.7g	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	0.85% 0.62g	5.8% 4.2g	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	% 1.37g	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	35.6% 20g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.1% 0.079mg	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	82.4% 329μg	15% 59.5μg	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	4.63% 4.17mg	110% 99mg	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	6.2% 0.93mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	9.7% 0.087mg	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	114% 9.1mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	1.2% 0.028mg	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	36.3% 254mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pretzels, hard, plain, salted versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, salted vs Fresh Orange juice:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 4.7 times more Vitamin B1, 11.1 times more Vitamin B2, 13.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9, 11.8 times more Vitamin E and 28 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 23.8 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, pretzels, hard, plain, salted as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Fresh Orange juice:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 2.5 times more Calcium, 3.5 times more Copper, 22.9 times more Iron, 2.6 times more Magnesium, 72.5 times more Manganese, 7.5 times more Phosphorus, 44 times more Selenium, 1240 times more Sodium and 20.8 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 28.2 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Fresh Orange juice contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 8.5 times more Energy, 14.7 times more Fat, 5.8 times more Omega 3, 42.3 times more Omega 6, 7.7 times more Carbohydrate, 17 times more Fiber and 14.3 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 3.8 times more Sugars and 6.8 times more Fructose than Snacks, pretzels, hard, plain, salted.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein