Comparing Nutrients in 1 kilogram Valencia Oranges VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Valencia Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	17% 490kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	28% 9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	822% 13g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	325% 55.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	568% 738g	130g per day for Men 19-50 years
Sugars	NA	634% 460g	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	63% 24g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	63% 0.82mg	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	30% 120μg	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	2.22% 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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	40% 400mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	337% 3.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	234% 5.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Candies, soft fruit and nut squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Candies, soft fruit and nut squares:

• 1 kilogram of Valencia Oranges has 1.9 times more Vitamin B1, 2.2 times more Vitamin B5, 3.3 times more Vitamin B9 and 242.5 times more Vitamin C than Candies, soft fruit and nut squares.
• While 1 kg of Candies, soft fruit and nut squares contains 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Candies, soft fruit and nut squares provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Candies, soft fruit and nut squares have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Candies, soft fruit and nut squares:

• 1 kilogram of Valencia Oranges has 2.4 times more Calcium, 2.2 times more Potassium and 6.2 times more Water than Candies, soft fruit and nut squares.
• While 1 kg of Candies, soft fruit and nut squares contains 8.2 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 23.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, soft fruit and nut squares contains 8 times more Energy, 31.7 times more Fat, 25.7 times more Saturated Fat, 82.2 times more Omega 3, 125.6 times more Omega 6, 6.2 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Candies, soft fruit and nut squares offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein