Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Valencia Oranges	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	71.5% 93g	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	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, trail mix, tropical	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	35.7% 0.46mg	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	15% 59.5μg	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	12% 10.8mg	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, trail mix, tropical	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	83% 0.75mg	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	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	59.5% 1.37mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.98% 135mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.34% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, trail mix, tropical:

• Raw Valencia Oranges have 6 times more Vitamin A and 6.4 times more Vitamin C than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 5.2 times more Vitamin B1, 2.9 times more Vitamin B2, 5.4 times more Vitamin B3, 4.9 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, trail mix, tropical have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Valencia Oranges as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, trail mix, tropical:

• Raw Valencia Oranges have 9.6 times more Water than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 1.4 times more Calcium, 14.3 times more Copper, 29.3 times more Iron, 9.6 times more Magnesium, 42 times more Manganese, 10.9 times more Phosphorus, 4 times more Potassium, more Sodium and 19.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Snacks, trail mix, tropical contain 9 times more Energy, 57 times more Fat, 242.3 times more Saturated Fat, 2.5 times more Omega 3, 116.4 times more Omega 6, 5.5 times more Carbohydrate and 6.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, trail mix, tropical have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.