Comparing Nutrients in 1 pound Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Valencia Oranges	Recommended Dietary Allowance
Energy	61.5% 1783kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	41.5% 54g	130g per day for Men 19-50 years
Sugars	171% 124g	NA	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	70.4% 26.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	145% 81g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	25% 227μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.87mg	22% 0.29mg	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	244% 975μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	609% 14.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87.5mg	244% 220mg	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	311% 46.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Valencia Oranges	Recommended Dietary Allowance
Calcium	197% 1969mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	295% 23.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	4.54% 0.1mg	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	170% 1193mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2204mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Valencia Oranges:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.2 times more Vitamin A, 3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.3 times more Vitamin B5, 17 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Valencia Oranges:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 10.9 times more Calcium, 21.4 times more Copper, 57.8 times more Iron, 8.6 times more Magnesium, 48.2 times more Manganese, 15.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 80.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.2 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 8 times more Energy, 30.8 times more Fat, 133.9 times more Saturated Fat, 2.8 times more Omega 3, 27.8 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Fiber and 17.2 times more Protein than Raw Valencia Oranges.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.