Comparing Nutrients in 1 pound Snacks, granola bar, QUAKER, DIPPS, all flavors VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Valencia Oranges	Recommended Dietary Allowance
Energy	75% 2177kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	41.5% 54g	130g per day for Men 19-50 years
Sugars	235% 171g	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	38% 14.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	61% 34g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.57mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	22% 0.29mg	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	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	127% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Valencia Oranges	Recommended Dietary Allowance
Calcium	29.5% 295mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.079% 3.18μg	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	65.8% 5.26mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	4.54% 0.1mg	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	105% 735mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	120% 66.2μg	NA	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49.5% 5.44mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Valencia Oranges:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 3.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Valencia Oranges:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.6 times more Calcium, 5.9 times more Copper, 12.9 times more Iron, 5.5 times more Magnesium, 49.5 times more Manganese, 9.5 times more Phosphorus, 1.3 times more Potassium, more Sodium and 20 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 15.5 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 9.8 times more Energy, 68.1 times more Fat, 248.4 times more Saturated Fat, 9.9 times more Omega 3, 156.7 times more Omega 6, 5.5 times more Carbohydrate, 1.3 times more Fiber and 7.2 times more Protein than Raw Valencia Oranges.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.