Comparing Nutrients in 5 ounces Florida Oranges VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Florida Oranges	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	67.6% 88g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.12% 0.067mg	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	6.02% 24μg	4.25% 17μg	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	71% 63.8mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	84% 1.93mg	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	2.43% 17mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Snacks, granola bars, hard, almond:

• 5 ounces of Florida Oranges have 1.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Florida Oranges.
• Both Florida Oranges and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Snacks, granola bars, hard, almond:

• 5 ounces of Florida Oranges have 1.3 times more Calcium and 28.1 times more Water than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 3.3 times more Copper, 27.8 times more Iron, 8.1 times more Magnesium, 56.9 times more Manganese, 19 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium, more Sodium and 19.8 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bars, hard, almond contain 10.8 times more Energy, 121.4 times more Fat, 500.4 times more Saturated Fat, 9.1 times more Omega 3, 118.1 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Fiber and 11 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein