Comparing Nutrients in 500 calories Navel Oranges VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Weight per 500 calories

• Navel Oranges: 1020g
• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 9.5 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Navel Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	42.7% 13.7g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.98% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	55.3% 72g	130g per day for Men 19-50 years
Sugars	120% 86.7g	41% 29.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	8.8% 3.34g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.96% 8.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	29% 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	86.7% 347μg	22% 87.3μg	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	670% 603mg	1.2% 1.08mg	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	10.2% 1.53mg	5.9% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	44% 439mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	43% 0.39mg	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	16.6% 1.33mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.12% 4.4g	3700g per day for Men 19-50 years

Navel Oranges VS Breakfast Bars, Oats, Sugar, Raisins, Coconut (include Granola Bar) Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 14.2 times more Vitamin A, 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin B9, 559.6 times more Vitamin C and 1.7 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 500 kcal of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Navel Oranges have 6.8 times more Calcium, 4.8 times more Potassium and 198.6 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 500 kcal of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.6 times more Iron, 1.3 times more Phosphorus, more Selenium, 26.5 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.8 times more Carbohydrate, 2.9 times more Sugars and 6.7 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 500 kcal of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 12.4 times more Fat and 78.8 times more Saturated Fat than Raw Navel Oranges.
• Both Navel Oranges and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.