Comparing Nutrients in 14 ounces Florida Oranges VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Florida Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	6.3% 183kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	157% 50.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	204% 265g	130g per day for Men 19-50 years
Sugars	50% 36.3g	151% 109g	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	25% 9.53g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	43.4% 6.95mg	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	15.6% 0.2mg	107% 1.4mg	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	17% 67.5μg	80.4% 321μg	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	198% 179mg	4.4% 3.97mg	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	4.76% 0.71mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	17% 171mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	159% 1.43mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66.4% 996mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 14 ounces of Florida Oranges have 45 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 14 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 4.4 times more Vitamin B3, 6.9 times more Vitamin B6, 4.8 times more Vitamin B9, 4.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 14 ounces of Florida Oranges have 21.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 14 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.4 times more Calcium, 9.2 times more Copper, 35.3 times more Iron, 10.1 times more Magnesium, 23.1 times more Phosphorus, 1.9 times more Potassium, 32 times more Selenium, more Sodium and 20 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 10.1 times more Energy, 83.8 times more Fat, 507.6 times more Saturated Fat, 50.8 times more Omega 6, 5.8 times more Carbohydrate, 3 times more Sugars, 1.3 times more Fiber and 14 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 in 14 ounces.