Comparing Nutrients in 1 kilogram Oranges VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Oranges	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	16.2% 470kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	114% 36.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	248% 42.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	495% 644g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	113% 43g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bars, soft, uncoated, peanut butter	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	79.2% 1.03mg	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	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83.3% 2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	40% 400mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	733% 6.6mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	609% 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	357% 2500mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	344% 189μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, granola bars, soft, uncoated, peanut butter:

• Raw Oranges have 5.5 times more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• While Snacks, granola bars, soft, uncoated, peanut butter contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 11.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and Snacks, granola bars, soft, uncoated, peanut butter have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, granola bars, soft, uncoated, peanut butter:

• Raw Oranges have 11.9 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• While Snacks, granola bars, soft, uncoated, peanut butter contain 2.3 times more Calcium, 14.7 times more Copper, 21.3 times more Iron, 8.6 times more Magnesium, 56 times more Manganese, 17.9 times more Phosphorus, 1.6 times more Potassium, 37.8 times more Selenium, more Sodium and 26.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, peanut butter contain 9.1 times more Energy, 131.7 times more Fat, 243.3 times more Saturated Fat, 4.3 times more Omega 3, 234.4 times more Omega 6, 5.5 times more Carbohydrate, 1.8 times more Fiber and 11.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.