Comparing Nutrients in 14 ounces Oranges with Peel VS Snacks, granola bar, chewy, reduced sugar, all flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	8.62% 250kcal	56.4% 1635kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	62% 20g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	212% 275g	130g per day for Men 19-50 years
Sugars	NA	114% 82.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	27% 0.35mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	27.8% 278mg	166% 1655mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	39.7% 3.18mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	12.5% 87.3mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	8.83% 327g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, granola bar, chewy, reduced sugar, all flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 14 ounces of Oranges with Peel have 1.8 times more Vitamin B9 and 710 times more Vitamin C than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, chewy, reduced sugar, all flavors provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 14 ounces of Oranges with Peel have 7.1 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 6 times more Calcium, 2.9 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 7.2 times more Phosphorus, 8.1 times more Selenium, 156 times more Sodium and 12.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, chewy, reduced sugar, all flavors contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.5 times more Fiber than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 6.5 times more Energy, 41.7 times more Fat, 143.1 times more Saturated Fat, 32.2 times more Omega 6, 4.5 times more Carbohydrate and 4.3 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3 in 14 ounces.