Comparing Nutrients in 7 ounces Valencia Oranges VS Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%

Macro Nutrients

	Valencia Oranges	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Recommended Dietary Allowance
Energy	3.35% 97kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	84.3% 110g	130g per day for Men 19-50 years
Sugars	NA	93% 67.5g	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	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	NA	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	9.6% 0.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	4.4% 3.97mg	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	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	NA	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	NA	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	4.63% 171g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered:

• 7 ounces of Valencia Oranges have 24.3 times more Vitamin C than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.

Comparing minerals per 7 ounces for Valencia Oranges vs Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered:

• 7 ounces of Valencia Oranges have 28.8 times more Water than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.
• While 7 oz of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered contain more Sodium than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered contain 11.2 times more Energy, 109.3 times more Fat, 179.7 times more Saturated Fat, 4.6 times more Carbohydrate and 7.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein