Comparing Nutrients in 1 pound Oranges VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	7.35% 213kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	33.6% 10.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	320% 54.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	225% 292g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	179% 130g	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	28.6% 11g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	29.7% 0.39mg	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	34% 136μg	26% 104μg	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	268% 241mg	4.54% 4.1mg	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	5.44% 0.82mg	63.2% 9.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	18% 181mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	198% 1.78mg	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	5.67% 0.45mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	350% 8.06mg	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	9.07% 63.5mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Snacks, granola bars, hard, plain:

• Raw Oranges have 5.5 times more Vitamin A, 1.3 times more Vitamin B9 and 59.1 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3 times more Vitamin B1, 3 times more Vitamin B2, 5.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6, 11.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Snacks, granola bars, hard, plain:

• Raw Oranges have 22.2 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.5 times more Calcium, 8.7 times more Copper, 29.5 times more Iron, 9.7 times more Magnesium, 71.1 times more Manganese, 19.8 times more Phosphorus, 1.9 times more Potassium, 32.4 times more Selenium, more Sodium and 29 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain contain 10 times more Energy, 165 times more Fat, 158 times more Saturated Fat, 8.6 times more Omega 3, 666.1 times more Omega 6, 5.5 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 10.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.