Comparing Nutrients in 100 calories Oranges VS Snack, Pretzel, hard chocolate coated

Weight per 100 calories

• Oranges: 213g
• Snack, Pretzel, hard chocolate coated: 21.4g

Snack, Pretzel, hard chocolate coated has 9.9 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Snack, Pretzel, hard chocolate coated?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	3.9% 3.78g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	11.5% 15g	130g per day for Men 19-50 years
Sugars	27.4% 20g	11.5% 8.3g	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% 5.1g	1.97% 0.75g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.59% 5.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	6.42% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	0.51% 0.007mg	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	16% 64μg	3.96% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	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	2.55% 0.38mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	8.5% 85mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	6.23% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	2.66% 0.21mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	1.8% 7.5mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	4.2% 0.097mg	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	4.26% 29.8mg	3.9% 27.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	1.25% 42.6mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	5.65% 3.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.05% 106mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	5% 185g	0.018% 0.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Oranges have 4.4 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.8 times more Vitamin B5, 19.2 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains more Vitamin B12 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Snack, Pretzel, hard chocolate coated:

• Raw Oranges have 2.8 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 9 times more Potassium and 281.7 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.6 times more Iron, 1.8 times more Manganese, 2.9 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.7 times more Carbohydrate, 2.4 times more Sugars, 6.8 times more Fiber and 1.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 14.8 times more Fat, 57.8 times more Saturated Fat, 4.3 times more Omega 3 and 14.1 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Snack, Pretzel, hard chocolate coated have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.