Comparing Nutrients in 14 ounces Fresh Orange juice VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Fresh Orange juice	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	6.16% 179kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	69.3% 22g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	190% 247g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	44% 16.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.5% 0.4mg	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	29.8% 119μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	0% 0mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	176% 1.6mg	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	9.92% 0.79mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	233% 5.36mg	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	9.64% 67.5mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 14 ounces of Fresh Orange juice have more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.3 times more Vitamin B1, 4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 14 ounces of Fresh Orange juice have 15 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 7.3 times more Calcium, 9.1 times more Copper, 9.7 times more Iron, 8 times more Magnesium, 96.4 times more Manganese, 15.4 times more Phosphorus, 1.9 times more Potassium, 328 times more Sodium and 34 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 9.6 times more Energy, 100 times more Fat, 232.9 times more Saturated Fat, 156.6 times more Omega 6, 6 times more Carbohydrate, 21 times more Fiber and 14 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3 in 14 ounces.