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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Valencia Oranges	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.4% 95g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bars, soft, uncoated, plain	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11% 0.14mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	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, plain	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	42.5% 0.38mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	94% 2.17mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	NA	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 13.5 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 2.6 times more Calcium, 7.3 times more Copper, 28.4 times more Iron, 7.4 times more Magnesium, 66.5 times more Manganese, 13.5 times more Phosphorus, 1.8 times more Potassium, more Sodium and 25 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, plain contain 9 times more Energy, 57.3 times more Fat, 207.1 times more Saturated Fat, 18.8 times more Omega 3, 114.1 times more Omega 6, 5.7 times more Carbohydrate, 1.8 times more Fiber and 7.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.