Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	17% 490kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	495% 644g	130g per day for Men 19-50 years
Sugars	117% 85g	394% 286g	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	139% 53g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	65.4% 0.85mg	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	57.5% 230μg	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	657% 591mg	10% 9mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	43% 430mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	436% 3.92mg	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	16.3% 1.3mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	231% 970mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	773% 17.8mg	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	33% 230mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bars, hard, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snacks, granola bars, hard, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snacks, granola bars, hard, plain:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B9 and 65.7 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 1 kg of Snacks, granola bars, hard, plain contains 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B5, 13.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, granola bars, hard, plain:

• 1 kilogram of Navel Oranges has 22 times more Water than Snacks, granola bars, hard, plain.
• While 1 kg of Snacks, granola bars, hard, plain contains 1.4 times more Calcium, 10.1 times more Copper, 22.7 times more Iron, 8.8 times more Magnesium, 61.3 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, more Selenium, 294 times more Sodium and 25.4 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, hard, plain contains 9.6 times more Energy, 132 times more Fat, 139.4 times more Saturated Fat, 6.7 times more Omega 3, 521.3 times more Omega 6, 5.1 times more Carbohydrate, 3.4 times more Sugars, 2.4 times more Fiber and 11.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein