Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, granola bar, chewy, reduced sugar, all flavors

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, granola bar, chewy, reduced sugar, all flavors: 72.8g

Snacks, granola bar, chewy, reduced sugar, all flavors have 6.5 times more energy per unit of mass than Raw Oranges with Peel , which is very 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 Snacks, granola bar, chewy, reduced sugar, all flavors?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.06% 1.03g	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	39% 50.5g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	5.94% 2.26g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.5% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5% 0.065mg	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	3.1% 12.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.73% 0.066μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.081% 0.073mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.38% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	33.3% 333mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.073μg	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% 1.48mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	8.32% 35mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.83mg	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	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	7.55% 4.15μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.23% 8.5g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Granola Bar, Chewy, Reduced Sugar, All Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, granola bar, chewy, reduced sugar, all flavors?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 300 calories of Oranges with Peel have more Vitamin A, 3.4 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 5.2 times more Vitamin B5, 6.8 times more Vitamin B6, 11.5 times more Vitamin B9 and 4643.2 times more Vitamin C than Snacks, granola bar, chewy, reduced sugar, all flavors.
• 300 calories of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 300 calories of Oranges with Peel have 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 6.4 times more Potassium and 46.2 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 300 kcal of Snacks, granola bar, chewy, reduced sugar, all flavors contain 23.9 times more Sodium and 1.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, chewy, reduced sugar, all flavors contain similar levels of Calcium, Phosphorus and Selenium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, granola bar, chewy, reduced sugar, all flavors lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate, 9.5 times more Fiber and 1.5 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 300 kcal of Snacks, granola bar, chewy, reduced sugar, all flavors contain 6.4 times more Fat, 21.9 times more Saturated Fat and 4.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, chewy, reduced sugar, all flavors offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 300 calories of Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3 in 300 calories.