Comparing Nutrients in 1 kilogram Fresh Orange juice VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Fresh Orange juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	15.5% 450kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	597% 776g	130g per day for Men 19-50 years
Sugars	116% 84g	624% 452g	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	29.2% 21g	103% 74.6g	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	% 18g	% 42.7g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 335g	g per day for Men 19-50 years
Fiber	5.26% 2g	195% 74g	38g per day for Men 19-50 years
Protein	12.5% 7g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	1223% 16mg	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	75% 300μg	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	556% 500mg	19% 17mg	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	2.67% 0.4mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	25% 2mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	NA	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	24.3% 170mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	24% 883g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, granola bar, fruit-filled, nonfat per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Fresh Orange juice has 3 times more Vitamin B1 and 29.4 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 2.3 times more Vitamin B2, 39.8 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Fresh Orange juice has 6.4 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 5.3 times more Copper, 20 times more Iron, 4.5 times more Magnesium, 7.2 times more Phosphorus, 83 times more Selenium and 28.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• Both Raw Orange juice as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 7.6 times more Energy, 7.5 times more Carbohydrate, 5.4 times more Sugars, 3.5 times more Fructose, 37 times more Fiber and 8.4 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.