Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bake, bakedVS Valencia Oranges

Weight per 100 calories

Puff pastry, frozen, ready-to-bake, baked

18g

Valencia Oranges

204g

Puff pastry, frozen, ready-to-bake, baked has 11.4 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Puff pastry, frozen, ready-to-bake, baked or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake, baked

62%

33%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bake, bakedvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.1%6.9g

Fat

0.63%0.61g

6.9 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.22%0.071g

0.99 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.46g

Omega 3

2.04%0.033g

0.46 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.7%3.5g

Omega 6

0.53%0.09g

3.5 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.3%8.2g

Carbohydrate

18.7%24.3g

8.2 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.19%0.13g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.13 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.71%0.27g

Fiber

13.4%5.1g

0.27 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.37%1.33g

Protein

3.8%2.12g

1.33 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puff pastry, frozen, ready-to-bake, bakedvs Valencia Oranges

0%0μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.82%0.058mg

Vitamin B1

14.8%0.18mg

Thiamine

0.058 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.56%0.046mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.046 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.26%0.68mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.26%0.003mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.003 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.46%9.86μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

9.86 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

110%99mg

Ascorbic acid

0 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.66%0.099mg

Vitamin E

Tocopherols and Tocotrienols

0.099 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.43%2.92μg

Vitamin K

Phytomenadione or phylloquinone

2.92 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puff pastry, frozen, ready-to-bake, bakedvs Valencia Oranges

0.18%1.8mg

Calcium

8.16%81.6mg

1.8 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.3%0.021mg

Copper

8.4%0.076mg

0.021 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.82%0.47mg

Iron

2.3%0.18mg

0.47 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.68%2.87mg

Magnesium

4.86%20.4mg

2.87 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.86%0.089mg

Manganese

2.04%0.047mg

0.089 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.54%10.8mg

Phosphorus

4.96%34.7mg

10.8 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.33%11mg

Potassium

10.7%365mg

11 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8%4.4μg

Selenium

4.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.02%45.3mg

Sodium

0%0mg

45.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.88%0.097mg

Zinc

1.1%0.12mg

0.097 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.036%1.33g

Water

4.76%176g

1.33 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Puff pastry, frozen, ready-to-bake, baked has 1.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B5, 37.8 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Puff pastry, frozen, ready-to-bake, baked has 2.5 times more Iron, 1.9 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 45.6 times more Calcium, 3.7 times more Copper, 7.1 times more Magnesium, 3.2 times more Phosphorus, 32.9 times more Potassium, 1.3 times more Zinc and 132.9 times more Water than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 100 calories:

Puff pastry, frozen, ready-to-bake, baked has 11.3 times more Fat, 13.8 times more Saturated Fat, 14.2 times more Omega 3 and 39.2 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3 times more Carbohydrate, 19 times more Fiber and 1.6 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puff pastry, frozen, ready-to-bake, bakedVS Crackers, crispbread, ryeValencia OrangesVS Crackers, crispbread, ryePuff pastry, frozen, ready-to-bake, bakedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bake, bakedVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Puff pastry, frozen, ready-to-bake, baked or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: