Comparing Nutrients in 14 ounces Snack, Mixed Berry Bar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Oranges	7%	2%	91%

Macro Nutrients

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Energy	52.4% 1520kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.8g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	47.7% 15.3g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	36% 46.6g	130g per day for Men 19-50 years
Sugars	144% 104g	51% 37g	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	82.5% 31.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	93% 52.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Vitamin A	12% 107μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	18.3% 0.24mg	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	27.8% 111μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.3% 2.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Calcium	41.7% 417mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.14% 45.6μg	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	94% 7.5mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	4.3% 0.099mg	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	194% 1361mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, Mixed Berry Bar vs Oranges:

• Snack, Mixed Berry Bar has 2.5 times more Vitamin A, 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 88.7 times more Vitamin C than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Snack, Mixed Berry Bar as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, Mixed Berry Bar vs Oranges:

• Snack, Mixed Berry Bar has 2.6 times more Calcium, 5.4 times more Copper, 18.9 times more Iron, 9.1 times more Magnesium, 78.5 times more Manganese, 24.5 times more Phosphorus, 2.5 times more Potassium, 39.6 times more Selenium, more Sodium and 37.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.6 times more Water than Snack, Mixed Berry Bar.

Comparison of macro-nutrients per 14 ounces:

• Snack, Mixed Berry Bar has 8.1 times more Energy, 87.8 times more Fat, 256.4 times more Saturated Fat, 17.9 times more Omega 3, 107.4 times more Omega 6, 5 times more Carbohydrate, 2.8 times more Sugars, 3.3 times more Fiber and 14 times more Protein than Raw Oranges.
• Both Snack, Mixed Berry Bar as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.