Comparing Nutrients in 300 calories Navel Oranges VS Snacks, granola bars, soft, almond, confectioners coating

Weight per 300 calories

• Navel Oranges: 612g
• Snacks, granola bars, soft, almond, confectioners coating: 66g

Snacks, granola bars, soft, almond, confectioners coating have 9.3 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Snacks, granola bars, soft, almond, confectioners coating?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	31% 22.4g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	7.46% 2.84g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.37% 3.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	3.65% 0.047mg	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	52% 208μg	2.97% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.85% 0.092μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	0.15% 0.13mg	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	6.12% 0.92mg	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.82% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	26.3% 263mg	8.97% 89.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.041% 1.65μg	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	9.95% 0.8mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	26.7% 0.62mg	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	20% 141mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	21.4% 320mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.16% 5.76g	3700g per day for Men 19-50 years

Navel Oranges VS Snacks, Granola Bars, Soft, Almond, Confectioners Coating Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Snacks, granola bars, soft, almond, confectioners coating?

Lets compare vitamin content per 300 calories of Navel Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• 300 calories of Navel Oranges have 22.3 times more Vitamin A, 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 6.4 times more Vitamin B5, 10.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 2743.9 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While 300 kcal of Snacks, granola bars, soft, almond, confectioners coating contain 5.5 times more Vitamin E than Raw Navel Oranges.
• 300 calories of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Snacks, granola bars, soft, almond, confectioners coating:

• 300 calories of Navel Oranges have 2.9 times more Calcium, 4.8 times more Potassium and 91.3 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 300 kcal of Snacks, granola bars, soft, almond, confectioners coating contain 3.5 times more Manganese, more Selenium, 52.3 times more Sodium and 1.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Copper, Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.9 times more Carbohydrate, 2.3 times more Sugars and 4.8 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• While 300 kcal of Snacks, granola bars, soft, almond, confectioners coating contain 14.4 times more Fat, 35.9 times more Saturated Fat and 17 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3 in 300 calories.