Comparing Nutrients in 5 ounces Valencia Oranges VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Valencia Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	38.6% 6.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	79% 57g	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	9.33% 3.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	25.6% 0.33mg	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	14% 55.3μg	18% 72.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	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	23.3% 3.5mg	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, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	1.6% 0.13mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	56.2% 1.3mg	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	3.44% 24mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.27% 9.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.9 times more Vitamin B2, 26.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Valencia Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Valencia Oranges have 12.4 times more Water than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.4 times more Calcium, 8.8 times more Copper, 21.3 times more Iron, 9 times more Magnesium, 39.7 times more Manganese, 11.6 times more Phosphorus, 4.1 times more Potassium, more Sodium and 26.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Candies, HERSHEYS, PAYDAY Bar contain 10 times more Energy, 83.3 times more Fat, 137.3 times more Saturated Fat, 105.3 times more Omega 6, 4.4 times more Carbohydrate, 1.5 times more Fiber and 12.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Omega 3 per 5 oz.
• Both Raw Valencia Oranges as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.