Comparing Nutrients in 1 pound Navel Oranges VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Navel Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	7.66% 222kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	228% 297g	130g per day for Men 19-50 years
Sugars	53% 38.6g	198% 143g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	205% 2.67mg	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	38.6% 154μg	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	249% 6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	445% 400mg	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	4.54% 0.68mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	19.5% 195mg	167% 1669mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	222% 2mg	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	7.37% 0.59mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	423% 9.73mg	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	15% 104mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	182% 20mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, CLIF BAR, mixed flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Snacks, CLIF BAR, mixed flavors:

• 1 lb of Snacks, CLIF BAR, mixed flavors contains 8.1 times more Vitamin B1, 7.4 times more Vitamin B2, 10.4 times more Vitamin B3, 8.5 times more Vitamin B5, 7.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• Both Raw Navel Oranges as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Navel Oranges has 7.8 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 8.6 times more Calcium, 11.3 times more Copper, 50.9 times more Iron, 13.4 times more Magnesium, 74 times more Manganese, 12.8 times more Phosphorus, 2.5 times more Potassium, more Selenium, 195 times more Sodium and 55.1 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, CLIF BAR, mixed flavors contains 7.1 times more Energy, 39.2 times more Fat, 86.5 times more Saturated Fat, 24.3 times more Omega 3, 85.3 times more Omega 6, 5.2 times more Carbohydrate, 3.7 times more Sugars, 3.4 times more Fiber and 16.2 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein