Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Oranges	Recommended Dietary Allowance
Energy	62.3% 1806kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	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	184% 239g	36% 46.6g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	61% 34g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	235% 211mg	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	201% 30mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Oranges:

• Snacks, granola bars, soft, almond, confectioners coating have 9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12, 42.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 1.7 times more Vitamin B9 and 266 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Oranges:

• Snacks, granola bars, soft, almond, confectioners coating have 3.4 times more Calcium, 7.5 times more Copper, 14.9 times more Iron, 9.5 times more Magnesium, 37.3 times more Manganese, 13.7 times more Phosphorus, 1.8 times more Potassium, 13 times more Selenium, more Sodium and 20.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.9 times more Water than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 9.7 times more Energy, 166.7 times more Fat, 377.9 times more Saturated Fat, 201.6 times more Omega 6, 5.1 times more Carbohydrate, 3.6 times more Sugars, 1.8 times more Fiber and 9.1 times more Protein than Raw Oranges.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.