Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Energy	17% 490kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	545% 709g	130g per day for Men 19-50 years
Sugars	NA	639% 464g	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	121% 46g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Calcium	40% 400mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	163% 1.47mg	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	363% 29mg	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	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, fig bars:

• Raw Valencia Oranges have 1.3 times more Vitamin A and 161.7 times more Vitamin C than Cookies, fig bars.
• While Cookies, fig bars contain 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, fig bars have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Valencia Oranges as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, fig bars:

• Raw Valencia Oranges have 5.2 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.6 times more Calcium, 4 times more Copper, 32.2 times more Iron, 2.7 times more Magnesium, 14.9 times more Manganese, 3.6 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, fig bars have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, fig bars contain 7.1 times more Energy, 24.3 times more Fat, 32.1 times more Saturated Fat, 11.4 times more Omega 3, 58.7 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.