Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	597% 776g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 42.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 335g	g per day for Men 19-50 years
Fiber	58% 22g	195% 74g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bar, fruit-filled, nonfat per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Navel Oranges has 2.3 times more Vitamin B1 and 34.8 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 1.4 times more Vitamin B2, 20.1 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges 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 Navel Oranges vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Navel Oranges has 14.3 times more Calcium and 6.3 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 6 times more Copper, 30.8 times more Iron, 4.5 times more Magnesium, 5.3 times more Phosphorus, 1.3 times more Potassium, more Selenium and 17.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 7 times more Energy, 6.2 times more Carbohydrate, 5.3 times more Sugars, 3.3 times more Fructose, 3.4 times more Fiber and 6.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.