Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Valencia Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	61.5% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	192% 2.5mg	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	0% 0μg	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	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	39% 0.35mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	99% 2.27mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, crisped rice bar, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, crisped rice bar, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, crisped rice bar, almond:

• 5 ounces of Valencia Oranges have more Vitamin B9 and 4.2 times more Vitamin C than Snacks, crisped rice bar, almond.
• While 5 oz of Snacks, crisped rice bar, almond contain 15.2 times more Vitamin B1, 37.5 times more Vitamin B2, 64.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 28 times more Vitamin B6 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, crisped rice bar, almond:

• 5 ounces of Valencia Oranges have 12.9 times more Water than Snacks, crisped rice bar, almond.
• While 5 oz of Snacks, crisped rice bar, almond contain 1.9 times more Calcium, 6.7 times more Copper, 70.6 times more Iron, 7.1 times more Magnesium, 69.6 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 88.2 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, crisped rice bar, almond contain 9.3 times more Energy, 68 times more Fat, 107.7 times more Saturated Fat, 19.4 times more Omega 3, 167.7 times more Omega 6, 5.4 times more Carbohydrate, 1.4 times more Fiber and 6.7 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein