Comparing Nutrients in 500 calories Valencia Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Valencia Oranges: 1020g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	9.15% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	58.3% 76g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	67% 25.5g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	105% 1.37mg	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	99% 398μg	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	27.3% 24.6mg	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	NA	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	41% 408mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.51μg	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	11.5% 0.92mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	61.3% 1.4mg	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	24.8% 173mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	24% 881g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Valencia Oranges have 1.9 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 20.2 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.1 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Valencia Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Valencia Oranges have 4.8 times more Potassium and 73.4 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.4 times more Calcium, 2.7 times more Copper, 7.2 times more Iron, 6 times more Manganese, 1.9 times more Phosphorus, more Sodium and 10 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 2.9 times more Omega 3, 1.6 times more Carbohydrate and 3.4 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.8 times more Fat, 16.7 times more Saturated Fat, 3.5 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.