Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Valencia Oranges	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22% 644kcal	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	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	69.3% 90g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	13% 0.17mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14% 0.34μg	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	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, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	60% 0.54mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	74% 1.7mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, granola bars, soft, uncoated, nut and raisin per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin 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, nut and raisin:

• 5 ounces of Valencia Oranges have 1.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 9.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 5 ounces of Valencia Oranges have 14.2 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 2.1 times more Calcium, 10.3 times more Copper, 24.2 times more Iron, 9.1 times more Magnesium, 52.2 times more Manganese, 14.2 times more Phosphorus, 2.2 times more Potassium, more Sodium and 26.7 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, granola bars, soft, uncoated, nut and raisin contain 9.3 times more Energy, 68 times more Fat, 272.6 times more Saturated Fat, 10.6 times more Omega 3, 121.8 times more Omega 6, 5.3 times more Carbohydrate, 2.2 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein