Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	17% 490kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	38% 12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	228% 38.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	410% 533g	130g per day for Men 19-50 years
Sugars	NA	236% 171g	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	300% 114g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	48.5% 0.63mg	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	113% 450μg	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	476% 71.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	562% 5.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	339% 7.8mg	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	387% 2710mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	NA	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 1 kilogram of Valencia Oranges has more Vitamin C than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contains 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 1 kilogram of Valencia Oranges has more Calcium and 9.2 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contains 13.7 times more Copper, 37.7 times more Iron, 10.7 times more Magnesium, 33.9 times more Manganese, 15.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 26.7 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contains 8.8 times more Energy, 52.4 times more Fat, 34.7 times more Saturated Fat, 12.1 times more Omega 3, 88.1 times more Omega 6, 4.5 times more Carbohydrate, 4.6 times more Fiber and 17.9 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein