Comparing Nutrients in 300 calories Florida Oranges VS Snacks, granola bars, hard, plain

Weight per 300 calories

• Florida Oranges: 652g
• Snacks, granola bars, hard, plain: 63.7g

Snacks, granola bars, hard, plain have 10.2 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Snacks, granola bars, hard, plain?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Florida Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	45% 7.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	31.6% 41g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	25% 18g	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	41% 15.7g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	4.16% 0.054mg	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	27.7% 111μg	3.66% 14.6μg	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	326% 293mg	0.64% 0.57mg	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	7.83% 1.17mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.75% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	28% 280mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	27.7% 0.25mg	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	7.34% 0.59mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	49.2% 1.13mg	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	11% 78.3mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.067% 2.5g	3700g per day for Men 19-50 years

Florida Oranges VS Snacks, Granola Bars, Hard, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Snacks, granola bars, hard, plain?

Lets compare vitamin content per 300 calories of Florida Oranges vs Snacks, granola bars, hard, plain:

• 300 calories of Florida Oranges have 56.3 times more Vitamin A, 3.9 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5, 6.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 512 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Snacks, granola bars, hard, plain provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Snacks, granola bars, hard, plain:

• 300 calories of Florida Oranges have 7.2 times more Calcium, 5.2 times more Potassium and 228.8 times more Water than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 3.2 times more Iron, 7.2 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Selenium, more Sodium and 2.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Snacks, granola bars, hard, plain contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Snacks, granola bars, hard, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.8 times more Carbohydrate, 3.3 times more Sugars and 4.6 times more Fiber than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 9.2 times more Fat, 37.8 times more Omega 6 and 1.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Snacks, granola bars, hard, plain offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Raw Florida Oranges as well as Snacks, granola bars, hard, plain provide inadequate amounts of Omega 3 in 300 calories.