Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Valencia Oranges	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	17% 490kcal	157% 4540kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	298% 95g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	315% 53.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	489% 636g	130g per day for Men 19-50 years
Sugars	NA	NA	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	147% 56g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bars, soft, uncoated, nut and raisin	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	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	92% 1.2mg	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	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	100% 2.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	40% 400mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	422% 3.8mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	522% 12mg	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	344% 2410mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	169% 2540mg	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	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, granola bars, soft, uncoated, nut and raisin per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Valencia Oranges has 1.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 9.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Valencia Oranges has 14.2 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 2.1 times more Calcium, 10.3 times more Copper, 24.2 times more Iron, 9.1 times more Magnesium, 52.2 times more Manganese, 14.2 times more Phosphorus, 2.2 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

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 9.3 times more Energy, 68 times more Fat, 272.6 times more Saturated Fat, 10.6 times more Omega 3, 121.8 times more Omega 6, 5.3 times more Carbohydrate, 2.2 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein