Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Energy	118% 3420kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	597% 776g	119% 155g	130g per day for Men 19-50 years
Sugars	624% 452g	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	103% 74.6g	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	% 42.7g	NA	g per day for Men 19-50 years
Sucrose	% 335g	NA	g per day for Men 19-50 years
Fiber	195% 74g	118% 45g	38g per day for Men 19-50 years
Protein	105% 59g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 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	790% 3160μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	174% 1220mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.7% 137g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Oranges with Peel :

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 1.4 times more Vitamin B2, 17.1 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B1 and 41.8 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Oranges with Peel :

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 4.1 times more Copper, 5 times more Iron, 3.6 times more Magnesium, 5.5 times more Phosphorus, 11.9 times more Selenium and 12.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium and 6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 5.4 times more Energy, 5 times more Carbohydrate, 1.6 times more Fiber and 4.5 times more Protein than Oranges with Peel .
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.