Comparing Nutrients in 1 kilogram Oranges VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	16.2% 470kcal	141% 4080kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	65% 21g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	609% 792g	130g per day for Men 19-50 years
Sugars	129% 94g	402% 292g	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	111% 42g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	66.5% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	94% 1.22mg	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	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	5.56% 5mg	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	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	40% 400mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	341% 3.07mg	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	12.5% 1mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	604% 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	20% 140mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.7% 62.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Raw Oranges have 3.7 times more Vitamin A, 1.8 times more Vitamin B9 and 106.4 times more Vitamin C than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B12, 12.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Raw Oranges have 13.9 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 8.3 times more Calcium, 6.8 times more Copper, 15 times more Iron, 7.1 times more Magnesium, 55.6 times more Manganese, 10.9 times more Phosphorus, 20.2 times more Selenium, more Sodium and 17.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 8.7 times more Energy, 69.4 times more Fat, 138.9 times more Saturated Fat, 18.4 times more Omega 3, 99.9 times more Omega 6, 6.7 times more Carbohydrate, 3.1 times more Sugars, 1.8 times more Fiber and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.