Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Orange Juice	Recommended Dietary Allowance
Energy	47% 1357kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	248% 180g	48% 34.8g	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	41% 29.6g	13.3% 9.64g	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	% 17g	% 9g	g per day for Men 19-50 years
Sucrose	% 133g	% 16g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	42% 23.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	9.46% 0.12mg	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	314% 1254μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	133% 119mg	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	5.82% 0.87mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	3.1% 124μg	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	198% 16mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.62% 0.083mg	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	69% 484mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Canned Orange Juice:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Vitamin B2, 2 times more Vitamin B3, 51.3 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin B12 than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1 and 17.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Canned Orange Juice:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 10.6 times more Copper, 40 times more Iron, 5 times more Magnesium, 7.2 times more Phosphorus, 83 times more Selenium and 35.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 6.4 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned Orange Juice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Selenium and Zinc
• Both Snacks, granola bar, fruit-filled, nonfat as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 7.3 times more Energy, 7 times more Carbohydrate, 5.2 times more Sugars, 3.1 times more Fructose, 24.7 times more Fiber and 8.7 times more Protein than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Snacks, granola bar, fruit-filled, nonfat as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.