Comparing Nutrients in 1 kilogram Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Energy	168% 4870kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	236% 229g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	214% 68.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	368% 5.9g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	470% 611g	90% 118g	130g per day for Men 19-50 years
Sugars	457% 331g	129% 94g	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	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	163% 91g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Vitamin A	158% 1420μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	46% 0.6mg	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	138% 550μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	591% 532mg	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	459% 69mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Calcium	57% 570mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	377% 3.4mg	50% 0.45mg	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	180% 14.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	503% 11.6mg	11% 0.25mg	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	389% 2720mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1% 37g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 12.9 times more Vitamin A, 4.1 times more Vitamin B1, 13.2 times more Vitamin B2, 12.1 times more Vitamin B3, 2.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 38.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 177.3 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.4 times more Calcium, 7.5 times more Copper, 14.4 times more Iron, 10.2 times more Magnesium, 46.3 times more Manganese, 19.4 times more Phosphorus, 2.2 times more Potassium, 20 times more Selenium, more Sodium and 25.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 23.4 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 10.4 times more Energy, 190.5 times more Fat, 457.1 times more Saturated Fat, 84.1 times more Omega 3, 252.9 times more Omega 6, 5.2 times more Carbohydrate, 3.5 times more Sugars, 1.2 times more Fiber and 9.7 times more Protein than Raw Oranges.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.