Comparing Nutrients in 14 ounces Snacks, KRAFT, CORNNUTS, plain VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Valencia Oranges	Recommended Dietary Allowance
Energy	61% 1770kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	36.3% 47g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	72% 27.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	19.2% 0.25mg	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	0% 0μg	38.7% 155μg	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	0% 0mg	214% 192mg	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	52.4% 7.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.8% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	16.3% 0.15mg	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	83% 6.63mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	3.97% 0.091mg	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	156% 1091mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	107% 58.7μg	NA	55μg per day for Men 19-50 years
Sodium	149% 2238mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KRAFT, CORNNUTS, plain vs Valencia Oranges:

• Snacks, KRAFT, CORNNUTS, plain have 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, KRAFT, CORNNUTS, plain vs Valencia Oranges:

• Snacks, KRAFT, CORNNUTS, plain have 3.1 times more Copper, 18.6 times more Iron, 11.3 times more Magnesium, 19.8 times more Manganese, 16.2 times more Phosphorus, 1.6 times more Potassium, more Sodium and 29.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 66.4 times more Water than Snacks, KRAFT, CORNNUTS, plain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KRAFT, CORNNUTS, plain have 9.1 times more Energy, 52.1 times more Fat, 69.4 times more Saturated Fat, 3.6 times more Omega 3, 68.4 times more Omega 6, 6 times more Carbohydrate, 2.8 times more Fiber and 8.2 times more Protein than Raw Valencia Oranges.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.