Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	37.8% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	28.5% 4.85g	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	182% 236g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	149% 108g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	328% 4.26mg	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	213% 853μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	85% 76.6mg	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	3.97% 0.6mg	272% 40.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	17% 171mg	172% 1723mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	348% 3.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	191% 4.4mg	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	149% 1044mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	174% 19mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1% 37.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 3.1 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 13.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 68.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 9.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.1 times more Calcium, 20.3 times more Copper, 40 times more Iron, 7.8 times more Magnesium, 38.2 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 486 times more Sodium and 60.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 8 times more Energy, 61.5 times more Fat, 275.7 times more Saturated Fat, 5 times more Omega 3, 53.1 times more Omega 6, 4.8 times more Carbohydrate, 3.2 times more Sugars, 2.7 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.