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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Oranges with Peel	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	4.3% 125kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	113% 146g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.74% 27.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Candies, soft fruit and nut squares:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B9 and 355 times more Vitamin C than Candies, soft fruit and nut squares.
• Both Oranges with Peel and Candies, soft fruit and nut squares provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 4.1 times more Calcium, 2.4 times more Potassium and 5.9 times more Water than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 5.3 times more Copper, 1.8 times more Magnesium, 2.5 times more Phosphorus, 2 times more Selenium, 65.5 times more Sodium and 4.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Candies, soft fruit and nut squares contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of 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 ounces of Oranges with Peel have 1.9 times more Fiber than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 6.2 times more Energy, 31.7 times more Fat, 25.7 times more Saturated Fat, 82.2 times more Omega 3, 125.6 times more Omega 6, 4.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6