Comparing Nutrients in 1 kilogram Oranges VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	16.2% 470kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	38% 12g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	228% 38.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	410% 533g	130g per day for Men 19-50 years
Sugars	129% 94g	236% 171g	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	300% 114g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	48.5% 0.63mg	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	113% 450μg	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	591% 532mg	0% 0mg	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	476% 71.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	562% 5.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	339% 7.8mg	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	387% 2710mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Raw Oranges have 5.5 times more Vitamin A and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9, 39.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Raw Oranges have more Calcium and 9.3 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 11.2 times more Copper, 33.9 times more Iron, 10.7 times more Magnesium, 31.2 times more Manganese, 19.4 times more Phosphorus, 2.3 times more Potassium, 18.2 times more Selenium, more Sodium and 22.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 9.1 times more Energy, 130.9 times more Fat, 80.9 times more Saturated Fat, 27.6 times more Omega 3, 215.3 times more Omega 6, 4.5 times more Carbohydrate, 1.8 times more Sugars, 4.8 times more Fiber and 19.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.