Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snack, Mixed Berry Bar	Navel Oranges	Recommended Dietary Allowance
Energy	132% 3830kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	96% 125g	130g per day for Men 19-50 years
Sugars	363% 263g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	208% 79g	58% 22g	38g per day for Men 19-50 years
Protein	235% 132g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	30% 270μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	60.8% 0.79mg	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	70% 280μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	213% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Navel Oranges	Recommended Dietary Allowance
Calcium	105% 1050mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	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	236% 19mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	12.6% 0.29mg	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	490% 3430mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Mixed Berry Bar vs Navel Oranges:

• Snack, Mixed Berry Bar has 2.3 times more Vitamin A, 4.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12, 1.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 98.5 times more Vitamin C than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Raw Navel Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Mixed Berry Bar vs Navel Oranges:

• Snack, Mixed Berry Bar has 2.4 times more Calcium, 6.3 times more Copper, 14.5 times more Iron, 8.3 times more Magnesium, 67.7 times more Manganese, 14.9 times more Phosphorus, 2.7 times more Potassium, more Selenium, 447 times more Sodium and 33 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.5 times more Water than Snack, Mixed Berry Bar.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 7.8 times more Energy, 70.2 times more Fat, 226.2 times more Saturated Fat, 13.9 times more Omega 3, 84 times more Omega 6, 4.7 times more Carbohydrate, 3.1 times more Sugars, 3.6 times more Fiber and 14.5 times more Protein than Raw Navel Oranges.
• Both Snack, Mixed Berry Bar as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.