Comparing Nutrients in 300 calories Formulated bar, high fiber, chewy, oats and chocolate VS Oranges

Weight per 300 calories

• Formulated bar, high fiber, chewy, oats and chocolate: 77g
• Oranges: 638g

Formulated bar, high fiber, chewy, oats and chocolate have 8.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Formulated bar, high fiber, chewy, oats and chocolate or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.95% 7.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.6g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	57.7% 75g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	82.3% 59.7g	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	1.67% 1.2g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	45.7% 17.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	29.5% 0.38mg	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	6.75% 27μg	48% 191μg	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	1.03% 0.93mg	377% 340mg	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	7.56% 1.13mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Oranges	Recommended Dietary Allowance
Calcium	19.3% 193mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	8.68% 0.69mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	6.94% 0.16mg	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	46% 323mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.86μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Formulated bar, high fiber, chewy, oats and chocolate vs Oranges:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.6 times more Vitamin B2, 7.1 times more Vitamin B9 and 366.9 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 300 kcal.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Formulated bar, high fiber, chewy, oats and chocolate vs Oranges:

• Formulated bar, high fiber, chewy, oats and chocolate have 2.3 times more Magnesium, 16.5 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 1.4 times more Copper, 3.4 times more Potassium and 59.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Raw Oranges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Formulated bar, high fiber, chewy, oats and chocolate have 10.1 times more Fat, 27.4 times more Saturated Fat, 4.2 times more Omega 3 and 14 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 3.1 times more Sugars and 1.6 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.