Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, granola bars, soft, uncoated, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%

Macro Nutrients

	Valencia Oranges	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.5% 100g	130g per day for Men 19-50 years
Sugars	NA	56.5% 41g	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	3.93% 2.85g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 23.4g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bars, soft, uncoated, chocolate chip	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.2% 0.094mg	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	5.67% 22.7μg	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	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	43% 0.39mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	78% 1.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.5% 412mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.25% 9.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, granola bars, soft, uncoated, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 5 ounces of Valencia Oranges have 2.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, granola bars, soft, uncoated, chocolate chip provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 5 ounces of Valencia Oranges have 13.4 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 7.4 times more Copper, 24.3 times more Iron, 6.4 times more Magnesium, 54.9 times more Manganese, 10.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 21.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, granola bars, soft, uncoated, chocolate chip contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 8.5 times more Energy, 55.2 times more Fat, 173.2 times more Saturated Fat, 4 times more Omega 3, 34.4 times more Omega 6, 5.9 times more Carbohydrate, 1.5 times more Fiber and 5.4 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein