Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Valencia Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	6.7% 194kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	36.6% 14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	92% 1.2mg	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	38.7% 155μg	14% 55.6μg	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	214% 192mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	75.4% 0.68mg	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	4.47% 0.36mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	NA	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	9.64% 67.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, fruit leather, pieces, with vitamin C:

• Raw Valencia Oranges have 2 times more Vitamin B1, 2.7 times more Vitamin B3 and 2.8 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 2.5 times more Vitamin B2, 4.8 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, fruit leather, pieces, with vitamin C:

• Raw Valencia Oranges have 2.2 times more Calcium and 8.5 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 4.6 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, fruit leather, pieces, with vitamin C have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Omega 3 and 10.4 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 7.6 times more Energy, 11.7 times more Fat, 28.3 times more Saturated Fat, 7.2 times more Carbohydrate and 1.4 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.