Comparing Nutrients in 1 pound Valencia Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	7.66% 222kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	32.6% 5.54g	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	208% 270g	130g per day for Men 19-50 years
Sugars	NA	171% 124g	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	70.4% 26.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	53.5% 8.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	374% 4.87mg	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	244% 975μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	609% 14.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	97% 87.5mg	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	311% 46.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	18% 181mg	197% 1969mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	398% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.045% 1.8μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	219% 5.03mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	NA	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	199% 22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.16% 42.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Valencia Oranges have 2.5 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin A, 3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.3 times more Vitamin B5, 17 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Valencia Oranges have 9.2 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.9 times more Calcium, 21.4 times more Copper, 57.8 times more Iron, 8.6 times more Magnesium, 48.2 times more Manganese, 15.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 80.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 8 times more Energy, 30.8 times more Fat, 133.9 times more Saturated Fat, 2.8 times more Omega 3, 27.8 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Fiber and 17.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.