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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snack, Mixed Berry Bar	Oranges with Peel	Recommended Dietary Allowance
Energy	132% 3830kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	119% 155g	130g per day for Men 19-50 years
Sugars	363% 263g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	208% 79g	118% 45g	38g per day for Men 19-50 years
Protein	235% 132g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	30% 270μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Oranges with Peel	Recommended Dietary Allowance
Calcium	105% 1050mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	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	490% 3430mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Mixed Berry Bar VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Snack, Mixed Berry Bar versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snack, Mixed Berry Bar has 2.1 times more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 118.3 times more Vitamin C than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of Snack, Mixed Berry Bar has 1.5 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 15.6 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 223.5 times more Sodium and 24 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.3 times more Water than Snack, Mixed Berry Bar.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snack, Mixed Berry Bar has 6.1 times more Energy, 35.1 times more Fat, 109.9 times more Saturated Fat, 7.8 times more Omega 3, 43.9 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Fiber and 10.1 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6