Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Valencia Oranges	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.4% 707kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	25% 4.27g	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% 92g	130g per day for Men 19-50 years
Sugars	NA	9.44% 6.85g	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% 5.53g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16% 0.21mg	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	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	2.83% 2.55mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	18.6% 0.17mg	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	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	12.4% 0.29mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89.8% 1347mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, corn-based, extruded, onion-flavor:

• Raw Valencia Oranges have 1.5 times more Vitamin A and 26.9 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 2.5 times more Vitamin B1, 7.8 times more Vitamin B2, 11.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, corn-based, extruded, onion-flavor:

• Raw Valencia Oranges have 1.4 times more Calcium, 1.3 times more Potassium and 43.2 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 3.2 times more Copper, 41.3 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 4.2 times more Phosphorus, more Sodium and 5.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, onion-flavor contain 10.2 times more Energy, 75.3 times more Fat, 124 times more Saturated Fat, 8.1 times more Omega 3, 68.4 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 7.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.