Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	6.7% 194kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	282% 90g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	72.4% 12.3g	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	169% 219g	130g per day for Men 19-50 years
Sugars	NA	188% 136g	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	64.8% 24.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	10.4% 1.67mg	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	36.6% 0.48mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	2.2% 2mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	141% 1.27mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	53% 222mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, granola bar, with coconut, chocolate coated:

• Raw Valencia Oranges have more Vitamin A, 4.3 times more Vitamin B9 and 97 times more Vitamin C than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, granola bar, with coconut, chocolate coated:

• Raw Valencia Oranges have 14.2 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 8.6 times more Copper, 19.4 times more Iron, 5.6 times more Magnesium, 9.1 times more Phosphorus, 1.4 times more Potassium, more Sodium and 19.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 10.8 times more Energy, 107.3 times more Fat, 649.1 times more Saturated Fat, 70.5 times more Omega 6, 4.6 times more Carbohydrate, 2.5 times more Fiber and 5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.