Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	6.7% 194kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	16% 159mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Valencia Oranges have 242.5 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.3 times more Vitamin A, 5.3 times more Vitamin B1, 15.4 times more Vitamin B2, 23.5 times more Vitamin B3, 9.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Valencia Oranges have 7.7 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 11.8 times more Copper, 62.8 times more Iron, 10.5 times more Magnesium, 62.7 times more Manganese, 17.1 times more Phosphorus, 1.8 times more Potassium, more Sodium and 54.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 8.2 times more Energy, 36.4 times more Fat, 55.1 times more Saturated Fat, 3.8 times more Omega 3, 57.3 times more Omega 6, 5.6 times more Carbohydrate, 3 times more Fiber and 9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.