Comparing Nutrients in 300 calories Oranges with Peel VS Snack, Mixed Berry Bar

Weight per 300 calories

• Oranges with Peel: 476g
• Snack, Mixed Berry Bar: 78.3g

Snack, Mixed Berry Bar has 6.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	35.5% 46g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	56.4% 21.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	2.35% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7% 0.091mg	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	35.7% 143μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.6% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.52% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.26% 1.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	33.3% 333mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9μg	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	47.6% 3.8mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	NA	67% 1.54mg	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	15% 105mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.33% 12g	3700g per day for Men 19-50 years

Oranges With Peel VS Snack, Mixed Berry Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snack, Mixed Berry Bar?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snack, Mixed Berry Bar:

• 300 calories of Oranges with Peel have 2.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 719.4 times more Vitamin C than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Snack, Mixed Berry Bar:

• 300 calories of Oranges with Peel have 4.1 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 2.7 times more Potassium and 32.2 times more Water than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain 2.6 times more Phosphorus, 4.7 times more Selenium, 36.8 times more Sodium and 3.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate and 3.5 times more Fiber than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain 5.8 times more Fat, 18.1 times more Saturated Fat, 1.3 times more Omega 3, 7.2 times more Omega 6 and 1.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6