Comparing Nutrients in 500 calories Valencia Oranges VS Snacks, CLIF BAR, mixed flavors

Weight per 500 calories

• Valencia Oranges: 1020g
• Snacks, CLIF BAR, mixed flavors: 145g

Snacks, CLIF BAR, mixed flavors have 7.1 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	16.7% 2.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72.7% 95g	130g per day for Men 19-50 years
Sugars	NA	63% 45.7g	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	67% 25.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.16% 1.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	65.4% 0.85mg	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	99% 398μg	42.6% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79.5% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	142% 127mg	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	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44.3% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	41% 408mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	71% 0.64mg	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	11.5% 0.92mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	135% 3.1mg	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	24.8% 173mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	24% 881g	0.43% 16g	3700g per day for Men 19-50 years

Valencia Oranges VS Snacks, CLIF BAR, Mixed Flavors Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Snacks, CLIF BAR, mixed flavors?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 500 calories of Valencia Oranges have 84.7 times more Vitamin A, 2.3 times more Vitamin B9 and 3.9 times more Vitamin C than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12
• 500 calories of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 500 calories of Valencia Oranges have 3.1 times more Potassium and 55.4 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 1.3 times more Calcium, 1.7 times more Copper, 10.4 times more Iron, 2.1 times more Magnesium, 13.2 times more Manganese, 2.4 times more Phosphorus, more Sodium and 10.4 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Carbohydrate and 2.4 times more Fiber than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 1.9 times more Omega 3, 6.3 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6