Comparing Nutrients in 1 pound Valencia Oranges VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Valencia Oranges	Candies, sesame crunch	Recommended Dietary Allowance
Energy	7.66% 222kcal	80.7% 2341kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	66% 21g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	71.4% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	382% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	176% 228g	130g per day for Men 19-50 years
Sugars	NA	195% 141g	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	30% 11.3g	92% 35g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	171% 2.23mg	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	44.2% 177μg	58% 231μg	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	244% 220mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	18% 181mg	290% 2898mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	479% 4.3mg	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	5.1% 0.41mg	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	317% 7.3mg	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	11% 77mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	155% 17mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.27% 9.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Candies, sesame crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Candies, sesame crunch:

• 1 pound of Valencia Oranges has 7.6 times more Vitamin B5 and more Vitamin C than Candies, sesame crunch.
• While 1 lb of Candies, sesame crunch contains 5.1 times more Vitamin B1, 4 times more Vitamin B2, 13.5 times more Vitamin B3, 7.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Candies, sesame crunch have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Candies, sesame crunch:

• 1 pound of Valencia Oranges has 39.2 times more Water than Candies, sesame crunch.
• While 1 lb of Candies, sesame crunch contains 16 times more Calcium, 25.7 times more Copper, 47.4 times more Iron, 25.1 times more Magnesium, 70 times more Manganese, 24.2 times more Phosphorus, 1.7 times more Potassium, more Sodium and 62.7 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Candies, sesame crunch contains 10.5 times more Energy, 111 times more Fat, 133.2 times more Saturated Fat, 15.8 times more Omega 3, 325.5 times more Omega 6, 4.2 times more Carbohydrate, 3.1 times more Fiber and 11.2 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein