Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	6.7% 194kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	70.3% 22.5g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	84.7% 14.4g	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	184% 239g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	186% 135g	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	45% 17g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22% 0.29mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	0.88% 0.79mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	17% 171mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	161% 3.7mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47% 25.8μg	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	51% 5.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bars, soft, almond, confectioners coating per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• 14 ounces of Navel Oranges have 1.9 times more Vitamin B9 and 295.5 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.5 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 50.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, soft, almond, confectioners coating provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• 14 ounces of Navel Oranges have 9.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 3.2 times more Calcium, 8.6 times more Copper, 11.5 times more Iron, 8.6 times more Magnesium, 32.2 times more Manganese, 8.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 486 times more Sodium and 17.6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 9.3 times more Energy, 133.3 times more Fat, 333.4 times more Saturated Fat, 157.7 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Sugars, 2 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3 in 14 ounces.