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

Weight per 100 calories

• Oranges with Peel: 159g
• Snack, Pretzel, hard chocolate coated: 21.4g

Snack, Pretzel, hard chocolate coated has 7.4 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.9% 3.78g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	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% 24.6g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	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	18.8% 7.14g	1.97% 0.75g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.59% 5.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.42% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	12% 47.6μg	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	125% 113mg	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	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	11% 111mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	16% 1.27mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	1.8% 7.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	3.9% 27.4mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.25% 42.6mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	5.65% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	7.05% 106mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.018% 0.66g	3700g per day for Men 19-50 years

Oranges With Peel VS Snack, Pretzel, Hard Chocolate Coated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snack, Pretzel, hard chocolate coated?

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

• 100 calories of Oranges with Peel have 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 6.7 times more Vitamin B5, 22.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 100 kcal of Snack, Pretzel, hard chocolate coated contain more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 100 calories of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C

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

• 100 calories of Oranges with Peel have 3.7 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 1.3 times more Phosphorus, 7.3 times more Potassium and 199.4 times more Water than Snack, Pretzel, hard chocolate coated.
• While 100 kcal of Snack, Pretzel, hard chocolate coated contain 2.8 times more Selenium, 33.3 times more Sodium and 1.6 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Snack, Pretzel, hard chocolate coated lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.6 times more Carbohydrate, 9.5 times more Fiber and 1.4 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 100 kcal of Snack, Pretzel, hard chocolate coated contain 7.9 times more Fat, 33.2 times more Saturated Fat, 2.5 times more Omega 3 and 7.7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Snack, Pretzel, hard chocolate coated provide inadequate amounts of Fiber