Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, plain VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Snacks, granola bars, hard, plain	Canned Orange Juice	Recommended Dietary Allowance
Energy	162% 4710kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	705% 120g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	84.7% 110g	130g per day for Men 19-50 years
Sugars	394% 286g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	139% 53g	7.9% 3g	38g per day for Men 19-50 years
Protein	180% 101g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	24% 0.31mg	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	57.5% 230μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	334% 301mg	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	139% 21mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Canned Orange Juice	Recommended Dietary Allowance
Calcium	61% 610mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	436% 3.92mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	369% 29.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	773% 17.8mg	9.13% 0.21mg	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	396% 2770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.05% 39g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, plain versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, plain vs Canned Orange Juice:

• 1 kilogram of Snacks, granola bars, hard, plain has 6.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.7 times more Vitamin B6, 10.5 times more Vitamin E and 146 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 33.4 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Canned Orange Juice provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Snacks, granola bars, hard, plain as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, plain vs Canned Orange Juice:

• 1 kilogram of Snacks, granola bars, hard, plain has 6.1 times more Calcium, 17.8 times more Copper, 29.5 times more Iron, 9.7 times more Magnesium, 84.6 times more Manganese, 16.3 times more Phosphorus, 1.8 times more Potassium, 162 times more Selenium, 73.5 times more Sodium and 50.8 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 22.5 times more Water than Snacks, granola bars, hard, plain.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, plain has 10 times more Energy, 132 times more Fat, 131.7 times more Saturated Fat, 8.6 times more Omega 3, 444.1 times more Omega 6, 5.8 times more Carbohydrate, 3.3 times more Sugars, 17.7 times more Fiber and 14.9 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein