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

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Oranges: 638g

Snack, Mixed Berry Bar has 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Oranges	7%	2%	91%

Macro Nutrients

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	57.7% 75g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	82.3% 59.7g	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	16.3% 6.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	29.5% 0.38mg	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	5.5% 22μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.6% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.26% 1.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Oranges	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	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	18.5% 1.5mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	6.94% 0.16mg	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	38.4% 269mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.33% 12g	15% 554g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B6, 8.7 times more Vitamin B9, 722.5 times more Vitamin C and 5.1 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

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

• Snack, Mixed Berry Bar has 2.3 times more Iron, 9.6 times more Manganese, 3 times more Phosphorus, 4.9 times more Selenium, more Sodium and 4.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.5 times more Copper, 3.3 times more Potassium and 45.5 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snack, Mixed Berry Bar has 10.8 times more Fat, 31.5 times more Saturated Fat, 2.2 times more Omega 3, 13.2 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 2.9 times more Sugars and 2.5 times more Fiber than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.