Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	6.7% 194kcal	59% 1715kcal	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	69.3% 22g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	190% 247g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	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, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	17% 171mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	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	5% 0.12mg	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	13% 91mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.9% 0.32mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 6 times more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Raw Navel Oranges have 14.6 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.9 times more Calcium, 10.3 times more Copper, 14.9 times more Iron, 8 times more Magnesium, 46.6 times more Manganese, 11.4 times more Phosphorus, 2.3 times more Potassium, 328 times more Sodium and 21.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 8.8 times more Energy, 133.3 times more Fat, 328.8 times more Saturated Fat, 3.3 times more Omega 3, 197.4 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Fiber and 10.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.