Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	6.7% 194kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	7.75% 1.3g	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	237% 308g	130g per day for Men 19-50 years
Sugars	NA	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	26% 9.92g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	9.92% 1.6mg	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	485% 6.3mg	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	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	7.5% 6.75mg	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	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.2% 198mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Valencia Oranges have 12 times more Vitamin A, 2.9 times more Vitamin B1 and 28.5 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 25.2 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Valencia Oranges have 13.3 times more Calcium and 6.3 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 6.3 times more Copper, 44.4 times more Iron, 5 times more Magnesium, 7.2 times more Phosphorus, more Sodium and 23.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat contain 7 times more Energy, 7.5 times more Omega 6, 6.5 times more Carbohydrate, 3 times more Fiber and 5.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Omega 3 per 14 oz.
• Both Raw Valencia Oranges as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.