Comparing Nutrients in 1 pound Oranges VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	7.35% 213kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	80.3% 25.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	97% 16.5g	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	210% 273g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	213% 154g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	37.4% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25% 0.33mg	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	20.4% 81.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	1% 0.91mg	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	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	18% 181mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11.3μg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	184% 4.23mg	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Oranges have 2.2 times more Vitamin A, 1.7 times more Vitamin B9 and 266 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12, 42.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Oranges have 9.9 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.4 times more Calcium, 7.5 times more Copper, 14.9 times more Iron, 9.5 times more Magnesium, 37.3 times more Manganese, 13.7 times more Phosphorus, 1.8 times more Potassium, 13 times more Selenium, more Sodium and 20.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, almond, confectioners coating contain 9.7 times more Energy, 166.7 times more Fat, 377.9 times more Saturated Fat, 201.6 times more Omega 6, 5.1 times more Carbohydrate, 3.6 times more Sugars, 1.8 times more Fiber and 9.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.