Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Valencia Oranges	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	3.35% 97kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	65.3% 63.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	38% 12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	131% 22.2g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	39.5% 0.51mg	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	32.2% 129μg	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	107% 96mg	2.87% 2.58mg	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	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	186% 1.67mg	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	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	92% 2.1mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Raw Valencia Oranges have 37.3 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 4.7 times more Vitamin B1, 5.6 times more Vitamin B2, 16.1 times more Vitamin B3, 3.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Vitamin A per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Raw Valencia Oranges have 13.1 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 2.7 times more Calcium, 22.8 times more Copper, 37.7 times more Iron, 16.1 times more Magnesium, 46.2 times more Manganese, 22.8 times more Phosphorus, 3.6 times more Potassium, more Sodium and 52.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 9.9 times more Energy, 106.3 times more Fat, 174.3 times more Saturated Fat, 5 times more Omega 3, 254.8 times more Omega 6, 3.8 times more Carbohydrate and 13.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.