Comparing Nutrients in 7 ounces Florida Oranges VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Florida Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	3.15% 91kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	64.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	113% 146g	130g per day for Men 19-50 years
Sugars	25% 18g	126% 91g	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	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.5% 0.16mg	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	8.43% 33.7μg	5.95% 24μg	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	99% 89.3mg	0.44% 0.4mg	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	2.4% 0.36mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	67% 0.6mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	46.5% 1.07mg	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	3.4% 24mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Candies, soft fruit and nut squares per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Candies, soft fruit and nut squares:

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 225 times more Vitamin C than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 1.6 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Candies, soft fruit and nut squares provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Candies, soft fruit and nut squares:

• 7 ounces of Florida Oranges have 2.5 times more Calcium, 2.1 times more Potassium and 6.3 times more Water than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 7.8 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 22.5 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, soft fruit and nut squares contain 8.5 times more Energy, 45.3 times more Fat, 35.9 times more Saturated Fat, 119.5 times more Omega 3, 178.2 times more Omega 6, 6.4 times more Carbohydrate, 5 times more Sugars and 3.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Candies, soft fruit and nut squares offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein