Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Candies, soft fruit and nut squares	Florida Oranges	Recommended Dietary Allowance
Energy	61% 1769kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	287% 208g	57% 41.5g	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	28.6% 11g	28.6% 11g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	17.8% 0.23mg	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	13.6% 54.4μg	19.3% 77μg	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	1% 0.91mg	227% 204mg	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	3.02% 0.45mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Florida Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	19.7% 0.18mg	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	52.7% 4.2mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	4.73% 0.11mg	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	35% 245mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.7% 63g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Florida Oranges:

• 1 pound of Candies, soft fruit and nut squares has 1.6 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.1 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 225 times more Vitamin C than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Florida Oranges provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• Both Candies, soft fruit and nut squares as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Florida Oranges:

• 1 pound of Candies, soft fruit and nut squares has 7.8 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 22.5 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Selenium, more Sodium and 6.6 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.5 times more Calcium, 2.1 times more Potassium and 6.3 times more Water than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has 8.5 times more Energy, 45.3 times more Fat, 35.9 times more Saturated Fat, 119.5 times more Omega 3, 178.2 times more Omega 6, 6.4 times more Carbohydrate, 5 times more Sugars and 3.3 times more Protein than Florida Oranges.
• Both Candies, soft fruit and nut squares and Florida Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein