Comparing Nutrients in 500 calories Navel Oranges VS Snacks, granola bars, hard, chocolate chip

Weight per 500 calories

• Navel Oranges: 1020g
• Snacks, granola bars, hard, chocolate chip: 114g

Snacks, granola bars, hard, chocolate chip have 8.9 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 Snacks, granola bars, hard, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	19% 18.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	40.7% 13g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	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	13.2% 5.02g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	5.1% 0.066mg	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	3.7% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.48% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	0.13% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	44% 439mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	33% 0.3mg	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	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	74.8% 1.72mg	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	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	8.43% 287mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.074% 2.74g	3700g per day for Men 19-50 years

Navel Oranges VS Snacks, Granola Bars, Hard, Chocolate Chip Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Snacks, granola bars, hard, chocolate chip?

Lets compare vitamin content per 500 calories of Navel Oranges vs Snacks, granola bars, hard, chocolate chip:

• 500 calories of Navel Oranges have 53.6 times more Vitamin A, 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4.6 times more Vitamin B5, 12.2 times more Vitamin B6, 23.4 times more Vitamin B9 and 5282.8 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• 500 calories of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Snacks, granola bars, hard, chocolate chip:

• 500 calories of Navel Oranges have 5 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 5.9 times more Potassium and 320.2 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 500 kcal of Snacks, granola bars, hard, chocolate chip contain 2.6 times more Iron, 5.8 times more Manganese, more Selenium, 38.5 times more Sodium and 2.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, hard, chocolate chip contain similar levels of Phosphorus per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.6 times more Carbohydrate and 4.5 times more Fiber than Snacks, granola bars, hard, chocolate chip.
• While 500 kcal of Snacks, granola bars, hard, chocolate chip contain 12.2 times more Fat and 75.1 times more Saturated Fat than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw Navel Oranges as well as Snacks, granola bars, hard, chocolate chip provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.