Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Navel Oranges	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	6.7% 194kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	65% 20.8g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	223% 290g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	215% 2.8mg	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	33.7% 135μg	139% 556μg	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	261% 235mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	17% 171mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	137% 1.23mg	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	6.45% 0.52mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	172% 3.96mg	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	13% 91mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	70% 38.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.75% 27.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, crisped rice bar, chocolate chip:

• Raw Navel Oranges have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 7.8 times more Vitamin B1, 11.8 times more Vitamin B2, 16.6 times more Vitamin B3, 8.9 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, crisped rice bar, chocolate chip:

• Raw Navel Oranges have 2 times more Calcium and 12.3 times more Water than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 7.9 times more Copper, 48.5 times more Iron, 4.4 times more Magnesium, 34.4 times more Manganese, 5.8 times more Phosphorus, more Selenium, 278 times more Sodium and 10.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, crisped rice bar, chocolate chip have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, crisped rice bar, chocolate chip contain 8.2 times more Energy, 90 times more Fat, 308.2 times more Saturated Fat, 22.2 times more Omega 3, 150 times more Omega 6, 5.8 times more Carbohydrate and 5.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, crisped rice bar, chocolate chip have similar amounts of Fiber per 14 oz.
• Both Raw Navel Oranges as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.