Comparing Nutrients in 1 kilogram Valencia Oranges VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Valencia Oranges	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	17% 490kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	77.3% 75g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	47% 15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	560% 728g	130g per day for Men 19-50 years
Sugars	NA	484% 351g	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	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	676% 6080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	833% 10mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	846% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	844% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	1077% 14mg	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	98% 390μg	270% 1080μg	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	539% 485mg	0% 0mg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	111% 1mg	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	11.3% 0.9mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	NA	273% 150μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	373% 41mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Breakfast bar, corn flake crust with fruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Breakfast bar, corn flake crust with fruit:

• 1 kilogram of Valencia Oranges has more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 1 kg of Breakfast bar, corn flake crust with fruit contains 50.7 times more Vitamin A, 11.5 times more Vitamin B1, 27.5 times more Vitamin B2, 49.3 times more Vitamin B3, 22.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Breakfast bar, corn flake crust with fruit:

• 1 kilogram of Valencia Oranges has 6 times more Water than Breakfast bar, corn flake crust with fruit.
• While 1 kg of Breakfast bar, corn flake crust with fruit contains 2.7 times more Copper, 54 times more Iron, 2.7 times more Magnesium, 6.1 times more Phosphorus, more Sodium and 68.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Breakfast bar, corn flake crust with fruit contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Breakfast bar, corn flake crust with fruit contains 7.7 times more Energy, 25 times more Fat, 42.9 times more Saturated Fat, 3.5 times more Omega 3, 19.3 times more Omega 6, 6.1 times more Carbohydrate and 4.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Breakfast bar, corn flake crust with fruit offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein