Comparing Nutrients in 300 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Oranges with Peel

Weight per 300 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g
• Oranges with Peel: 476g

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 6.4 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	14.7% 5.6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12.5% 7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	22% 199μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	34% 0.44mg	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	23.6% 95μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.85% 23IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.15μg	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	52.6% 4.2mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	NA	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	31% 216mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.2% 244mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Oranges with Peel :

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 3.2 times more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Vitamin B1, 8.1 times more Vitamin B5, 1.5 times more Vitamin B9 and 2270.9 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges with Peel have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Oranges with Peel :

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.1 times more Phosphorus, 2.5 times more Selenium, 15.2 times more Sodium and 4.7 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.9 times more Calcium, 3.8 times more Potassium and 46.8 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges with Peel have similar amounts of Copper, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 5.7 times more Fat, 8.6 times more Saturated Fat and 9 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.7 times more Omega 3, 1.5 times more Carbohydrate and 3.8 times more Fiber than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges with Peel have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.