Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, chocolate chip VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Energy	144% 4180kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	189% 60.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	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	540% 702g	96% 125g	130g per day for Men 19-50 years
Sugars	399% 289g	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	27.7% 20g	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	% 51.6g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 165g	% 42.8g	g per day for Men 19-50 years
Fiber	100% 38g	58% 22g	38g per day for Men 19-50 years
Protein	101% 56.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	40% 160μg	85% 340μg	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	0% 0mg	657% 591mg	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	20.7% 3.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Calcium	41% 410mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	274% 22mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	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	251% 1760mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	194% 2910mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, chocolate chip VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, soft, uncoated, chocolate chip versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip vs Navel Oranges:

• 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip has 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, chocolate chip vs Navel Oranges:

• 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip has 7 times more Copper, 16.8 times more Iron, 5.8 times more Magnesium, 43.6 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Potassium, more Selenium, 291 times more Sodium and 16.3 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 13.3 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip has 8.5 times more Energy, 110.5 times more Fat, 356.5 times more Saturated Fat, 7.1 times more Omega 3, 65.7 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars, 1.7 times more Fiber and 6.2 times more Protein than Navel Oranges.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein