Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut: 61.6g

Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 7.7 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, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	13.2% 4.22g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	16.5% 2.8g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	28% 20.4g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	9.7% 87.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.93% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.2mg	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	8.47% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.4% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.21% 0.18mg	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	28.3% 4.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	23.2% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.07% 240mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	11.2% 6.16μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.062% 2.28g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Granola Bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, Peanut Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 300 calories of Oranges with Peel have 2.2 times more Vitamin B1, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 1829.5 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.4 times more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 300 calories of Oranges with Peel have 9.5 times more Calcium, 1.3 times more Copper, 4.3 times more Iron, 3.9 times more Potassium and 171.9 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.6 times more Phosphorus, 1.8 times more Selenium, 26.8 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2 times more Carbohydrate and 12 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 9.9 times more Fat, 25.3 times more Saturated Fat, 4.8 times more Omega 3 and 13.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide inadequate amounts of Fiber