Comparing Nutrients in 100 grams Navel Oranges VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	1.7% 49kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	35% 45.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.03% 0.75g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.46% 0.019mg	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	8.5% 34μg	13.8% 55μg	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	65.7% 59mg	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	1% 0.15mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	4.3% 43mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	12.8% 0.12mg	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	1.63% 0.13mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	21.5% 0.5mg	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	3.3% 23mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Puff pastry, frozen, ready-to-bake, baked per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 100 grams of Navel Oranges have more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 4.8 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.6 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Puff pastry, frozen, ready-to-bake, baked:

• 100 grams of Navel Oranges have 4.3 times more Calcium, 2.7 times more Potassium and 11.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 2.9 times more Copper, 20 times more Iron, 1.5 times more Magnesium, 17.1 times more Manganese, 2.6 times more Phosphorus, more Selenium, 253 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 11.3 times more Sugars and 1.5 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 11.4 times more Energy, 256.7 times more Fat, 323.6 times more Saturated Fat, 287.6 times more Omega 3, 853.9 times more Omega 6, 3.6 times more Carbohydrate and 8.1 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein