Comparing Nutrients in 7 ounces Oranges VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	3.2% 93kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	130% 169g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	12.5% 4.76g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	45.8% 0.6mg	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	15% 59.5μg	6.95% 27.8μg	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	117% 106mg	265% 238mg	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	2.4% 0.36mg	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

	Oranges	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	37.7% 0.34mg	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	2.5% 0.2mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	NA	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	3.97% 27.8mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.55% 20.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Snacks, fruit leather, pieces, with vitamin C:

• Raw Oranges have 2 times more Vitamin B1, 2.8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 2.5 times more Vitamin B2, 5 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Snacks, fruit leather, pieces, with vitamin C:

• Raw Oranges have 2.2 times more Calcium and 8.5 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 3.8 times more Copper, 7.5 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 6.4 times more Selenium, more Sodium and 2.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, fruit leather, pieces, with vitamin C have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 9.4 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 7.9 times more Energy, 29.2 times more Fat, 66 times more Saturated Fat, 7.3 times more Carbohydrate and 1.5 times more Fiber than Raw Oranges.
• Both Raw Oranges as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.