Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	17% 490kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	513% 667g	130g per day for Men 19-50 years
Sugars	NA	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	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	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	40% 400mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	NA	205% 113μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Valencia Oranges have 242.5 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.3 times more Vitamin A, 5.3 times more Vitamin B1, 15.4 times more Vitamin B2, 23.5 times more Vitamin B3, 9.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Valencia Oranges have 7.7 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 11.8 times more Copper, 62.8 times more Iron, 10.5 times more Magnesium, 62.7 times more Manganese, 17.1 times more Phosphorus, 1.8 times more Potassium, more Sodium and 54.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 8.2 times more Energy, 36.4 times more Fat, 55.1 times more Saturated Fat, 3.8 times more Omega 3, 57.3 times more Omega 6, 5.6 times more Carbohydrate, 3 times more Fiber and 9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.