Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17% 490kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	146% 47g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	458% 596g	130g per day for Men 19-50 years
Sugars	117% 85g	377% 273g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	155% 59g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	825% 10.7mg	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	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	214% 193mg	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	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	43% 430mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	650% 52mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	482% 11mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 3.1 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 13.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 68.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 9.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.1 times more Calcium, 20.3 times more Copper, 40 times more Iron, 7.8 times more Magnesium, 38.2 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 486 times more Sodium and 60.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 8 times more Energy, 61.5 times more Fat, 275.7 times more Saturated Fat, 5 times more Omega 3, 53.1 times more Omega 6, 4.8 times more Carbohydrate, 3.2 times more Sugars, 2.7 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.