Comparing Nutrients in 7 ounces Valencia Oranges VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Energy	3.35% 97kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	108% 141g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	13% 4.96g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11.4% 0.15mg	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	19.3% 77.4μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, fig bars	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	32.4% 0.29mg	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	2.23% 0.18mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	29.6% 0.68mg	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	4.8% 33.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.88% 32.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cookies, fig bars:

• Raw Valencia Oranges have 1.3 times more Vitamin A and 161.7 times more Vitamin C than Cookies, fig bars.
• While Cookies, fig bars contain 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, fig bars have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Cookies, fig bars have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cookies, fig bars:

• Raw Valencia Oranges have 5.2 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.6 times more Calcium, 4 times more Copper, 32.2 times more Iron, 2.7 times more Magnesium, 14.9 times more Manganese, 3.6 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, fig bars have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, fig bars contain 7.1 times more Energy, 24.3 times more Fat, 32.1 times more Saturated Fat, 11.4 times more Omega 3, 58.7 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.