Comparing Nutrients in 500 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Fresh Orange juice

Weight per 500 calories

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g
• Fresh Orange juice: 1111g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 10.3 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	89% 116g	130g per day for Men 19-50 years
Sugars	41% 29.7g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	8.8% 3.34g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	19% 10.6g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.96% 8.62μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	22% 87.3μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.2% 1.08mg	617% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.88mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43% 3.43mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	6.76% 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	42.6% 298mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	26.5% 981g	3700g per day for Men 19-50 years

Breakfast Bars, Oats, Sugar, Raisins, Coconut (include Granola Bar) VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Fresh Orange juice:

• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 15.4 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 12.9 times more Vitamin A, 3.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.8 times more Vitamin B9 and 515.6 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Fresh Orange juice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Fresh Orange juice:

• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.5 times more Iron, 1.6 times more Phosphorus, 15.5 times more Selenium, 24.3 times more Sodium and 3.1 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.9 times more Calcium, 1.3 times more Copper, 6.3 times more Potassium and 222.1 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Fresh Orange juice contain similar levels of Magnesium per 500 calories.
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 8.5 times more Fat, 51.3 times more Saturated Fat and 1.4 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.6 times more Carbohydrate and 3.1 times more Sugars than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.