Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23% 3.9g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	86.6% 62.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	89.8% 1.17mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	194% 175mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	97% 0.88mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	185% 4.26mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, CLIF BAR, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 7 oz of Snacks, CLIF BAR, mixed flavors contain 6.3 times more Vitamin B1, 9.4 times more Vitamin B2, 16.1 times more Vitamin B3, 8.8 times more Vitamin B5, 9.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Valencia Oranges as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Valencia Oranges have 7.8 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 9.2 times more Calcium, 11.9 times more Copper, 73.6 times more Iron, 14.7 times more Magnesium, 93.3 times more Manganese, 17.3 times more Phosphorus, 2.3 times more Potassium, more Sodium and 73.5 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, CLIF BAR, mixed flavors contain 7.1 times more Energy, 19.6 times more Fat, 42 times more Saturated Fat, 13.7 times more Omega 3, 44.6 times more Omega 6, 5.5 times more Carbohydrate, 3 times more Fiber and 14.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein