Comparing Nutrients in 14 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Valencia Oranges	Recommended Dietary Allowance
Energy	66.7% 1933kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	146% 2.34g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	36.3% 47g	130g per day for Men 19-50 years
Sugars	181% 132g	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	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	30.3% 11.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	62.6% 564μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.7% 13.5mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	19.2% 0.25mg	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	54.6% 218μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	214% 192mg	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	182% 27.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.7% 46.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Valencia Oranges	Recommended Dietary Allowance
Calcium	22.6% 226mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71.4% 5.7mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	3.97% 0.091mg	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	154% 1080mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	45.5% 1548mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	NA	55μg per day for Men 19-50 years
Sodium	110% 1643mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Valencia Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 11.8 times more Vitamin A, 4.1 times more Vitamin B1, 13.2 times more Vitamin B2, 12.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 161.7 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Valencia Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.4 times more Calcium, 9.2 times more Copper, 16 times more Iron, 10.2 times more Magnesium, 50.3 times more Manganese, 16 times more Phosphorus, 2.2 times more Potassium, more Sodium and 29.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 23.3 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 9.9 times more Energy, 76.2 times more Fat, 195.9 times more Saturated Fat, 36.8 times more Omega 3, 103.5 times more Omega 6, 5.1 times more Carbohydrate and 8.8 times more Protein than Raw Valencia Oranges.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.