Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.88% 0.66g	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	118% 154g	130g per day for Men 19-50 years
Sugars	NA	124% 89.8g	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	20.4% 15g	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	% 8.47g	g per day for Men 19-50 years
Sucrose	NA	% 66.5g	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	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.96% 0.79mg	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	243% 3.16mg	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	157% 627μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	3.75% 3.37mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23.6% 99mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Valencia Oranges have 12 times more Vitamin A, 2.9 times more Vitamin B1 and 28.5 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 25.2 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Valencia Oranges have 13.3 times more Calcium and 6.3 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 6.3 times more Copper, 44.4 times more Iron, 5 times more Magnesium, 7.2 times more Phosphorus, more Sodium and 23.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat contain 7 times more Energy, 7.5 times more Omega 6, 6.5 times more Carbohydrate, 3 times more Fiber and 5.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Omega 3 per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.