Comparing Nutrients in 5 ounces Valencia Oranges VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	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	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	240% 3.1mg	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	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	145% 131mg	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	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	225% 2.03mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	99% 2.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Formulated bar, POWER BAR, chocolate:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 92.6 times more Vitamin B1, 48 times more Vitamin B2, 119 times more Vitamin B3, 63.6 times more Vitamin B5, 34.9 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Valencia Oranges as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Valencia Oranges have 8.8 times more Water than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 12.6 times more Calcium, 38.6 times more Copper, 130 times more Iron, 24.8 times more Magnesium, 70 times more Manganese, 36.1 times more Phosphorus, 2 times more Potassium, more Sodium and 166 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 7.4 times more Energy, 10.4 times more Fat, 37.7 times more Saturated Fat, 12.8 times more Omega 6, 5.9 times more Carbohydrate, 2.3 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in five ounces.