Comparing Nutrients in 1 kilogram Oranges VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Oranges	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	16.2% 470kcal	168% 4870kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	214% 68.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	368% 5.9g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	268% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	470% 611g	130g per day for Men 19-50 years
Sugars	129% 94g	457% 331g	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	63% 24g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	158% 1420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	246% 3.2mg	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	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	3.33% 3mg	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	12% 1.8mg	459% 69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	377% 3.4mg	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	12.5% 1mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	503% 11.6mg	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	20% 140mg	389% 2720mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• Raw Oranges have 177.3 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 12.9 times more Vitamin A, 4.1 times more Vitamin B1, 13.2 times more Vitamin B2, 12.1 times more Vitamin B3, 2.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 38.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• Raw Oranges have 23.4 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.4 times more Calcium, 7.5 times more Copper, 14.4 times more Iron, 10.2 times more Magnesium, 46.3 times more Manganese, 19.4 times more Phosphorus, 2.2 times more Potassium, 20 times more Selenium, more Sodium and 25.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 10.4 times more Energy, 190.5 times more Fat, 457.1 times more Saturated Fat, 84.1 times more Omega 3, 252.9 times more Omega 6, 5.2 times more Carbohydrate, 3.5 times more Sugars and 9.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.