Comparing Nutrients in 300 calories Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Oranges

Weight per 300 calories

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g
• Oranges: 638g

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 8.6 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.36% 9.07g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	30% 39g	57.7% 75g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	0.38% 0.28g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oranges	Recommended Dietary Allowance
Vitamin A	31% 278μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	237% 12mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	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	197% 787μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	199% 4.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.2% 50.6mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.7% 6.25mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oranges	Recommended Dietary Allowance
Calcium	66% 660mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.032% 1.27μg	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	132% 10.6mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	83.5% 584mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	84.6% 46.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	65.8% 7.24mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Oranges:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 4 times more Vitamin A, 8.7 times more Vitamin B2, 15.3 times more Vitamin B3, 7.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 5.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 6.2 times more Vitamin B1 and 6.7 times more Vitamin C than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparing minerals per 300 calories for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Oranges:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 2.6 times more Calcium, 3.7 times more Copper, 16.6 times more Iron, 3.8 times more Magnesium, 12.1 times more Manganese, 6.5 times more Phosphorus, 14.6 times more Selenium, more Sodium and 16.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.8 times more Potassium and 79.3 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparison of macro-nutrients per 300 calories:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 11.8 times more Fat, 42.9 times more Saturated Fat, 2.1 times more Omega 3, 16.7 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 4.7 times more Sugars and 4.8 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.