Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	17% 490kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	213% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	463% 601g	130g per day for Men 19-50 years
Sugars	117% 85g	469% 340g	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	113% 43g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	75.8% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	55.4% 0.72mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	2.22% 2mg	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	507% 76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	43% 430mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	374% 3.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	406% 9.33mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	118% 65μg	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	128% 14mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bars, soft, almond, confectioners coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snacks, granola bars, soft, almond, confectioners coating 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, soft, almond, confectioners coating:

• 1 kilogram of Navel Oranges has 1.9 times more Vitamin B9 and 295.5 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.5 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 50.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, soft, almond, confectioners coating provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• 1 kilogram of Navel Oranges has 9.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 3.2 times more Calcium, 8.6 times more Copper, 11.5 times more Iron, 8.6 times more Magnesium, 32.2 times more Manganese, 8.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 486 times more Sodium and 17.6 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, soft, almond, confectioners coating contains 9.3 times more Energy, 133.3 times more Fat, 333.4 times more Saturated Fat, 157.7 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Sugars, 2 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3 in one kilogram.