Comparing Nutrients in 5 ounces Valencia Oranges VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Valencia Oranges	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	22% 3.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	106% 76.5g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Candies, NESTLE, BABY RUTH 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	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.44% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.58% 0.06mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	35.4% 0.32mg	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	1.6% 0.13mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	21.6% 0.5mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Candies, NESTLE, BABY RUTH Bar:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Candies, NESTLE, BABY RUTH Bar:

• Raw Valencia Oranges have 12.4 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 6.1 times more Copper, 7 times more Iron, 4.3 times more Magnesium, 15.3 times more Manganese, 5.5 times more Phosphorus, 1.4 times more Potassium, more Sodium and 12 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Candies, NESTLE, BABY RUTH Bar have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 5.3 times more Omega 3 and 1.3 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 9.7 times more Energy, 72 times more Fat, 345.7 times more Saturated Fat, 59.9 times more Omega 6, 5.4 times more Carbohydrate and 5.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.