Comparing Nutrients in 5 ounces Valencia Oranges VS 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	2.4% 69.5kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	71.4% 93g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	62.7% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	64% 0.83mg	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	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	78% 1.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	139% 125mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	69.5% 0.63mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	132% 3.04mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	NA	53% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, CLIF BAR, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 5 oz of Snacks, CLIF BAR, mixed flavors contain 6.3 times more Vitamin B1, 9.4 times more Vitamin B2, 16.1 times more Vitamin B3, 8.8 times more Vitamin B5, 9.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 1.8 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 Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 5 ounces of Valencia Oranges have 7.8 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 5 oz of Snacks, CLIF BAR, mixed flavors contain 9.2 times more Calcium, 11.9 times more Copper, 73.6 times more Iron, 14.7 times more Magnesium, 93.3 times more Manganese, 17.3 times more Phosphorus, 2.3 times more Potassium, more Sodium and 73.5 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 Snacks, CLIF BAR, mixed flavors contain 7.1 times more Energy, 19.6 times more Fat, 42 times more Saturated Fat, 13.7 times more Omega 3, 44.6 times more Omega 6, 5.5 times more Carbohydrate, 3 times more Fiber and 14.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein