Comparing Nutrients in 1 kilogram Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Energy	160% 4640kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	80% 104g	130g per day for Men 19-50 years
Sugars	380% 275g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	81.6% 31g	5.26% 2g	38g per day for Men 19-50 years
Protein	175% 98g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	30.8% 0.4mg	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	203% 810μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	556% 500mg	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	54.7% 8.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Calcium	60% 600mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	398% 32mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	6.1% 0.14mg	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	396% 2770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Fresh Orange juice:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 3.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 8.8 times more Vitamin B6, 2.7 times more Vitamin B9, 20.5 times more Vitamin E and 159 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 50 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Fresh Orange juice:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 5.5 times more Calcium, 8.2 times more Copper, 15.9 times more Iron, 9.2 times more Magnesium, 16.3 times more Phosphorus, 1.6 times more Potassium, 160 times more Selenium, 251 times more Sodium and 32 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 21.5 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 10.3 times more Energy, 88 times more Fat, 528.8 times more Saturated Fat, 54.3 times more Omega 6, 6.4 times more Carbohydrate, 3.3 times more Sugars, 15.5 times more Fiber and 14 times more Protein than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Orange juice provide inadequate amounts of Omega 3 in one kilogram.