Comparing Nutrients in 1 kilogram Valencia Oranges VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	17% 490kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	41.3% 13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	536% 696g	130g per day for Men 19-50 years
Sugars	NA	415% 301g	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	221% 160g	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	% 119g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	65.8% 25g	150% 57g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	253% 142g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	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	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	1692% 22mg	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	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	1026% 923mg	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	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	40% 400mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1589% 14.3mg	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	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	700% 16mg	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	877% 6140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	905% 100mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Formulated bar, POWER BAR, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Formulated bar, POWER BAR, chocolate:

• 1 kg of Formulated bar, POWER BAR, chocolate contains 92.6 times more Vitamin B1, 48 times more Vitamin B2, 119 times more Vitamin B3, 63.6 times more Vitamin B5, 34.9 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Valencia Oranges as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Valencia Oranges has 8.8 times more Water than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 12.6 times more Calcium, 38.6 times more Copper, 130 times more Iron, 24.8 times more Magnesium, 70 times more Manganese, 36.1 times more Phosphorus, 2 times more Potassium, more Sodium and 166 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Formulated bar, POWER BAR, chocolate contains 7.4 times more Energy, 10.4 times more Fat, 37.7 times more Saturated Fat, 12.8 times more Omega 6, 5.9 times more Carbohydrate, 2.3 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in one kilogram.