Comparing Nutrients in 500 calories Oranges with Peel VS Snacks, granola bars, soft, uncoated, raisin

Weight per 500 calories

• Oranges with Peel: 794g
• Snacks, granola bars, soft, uncoated, raisin: 112g

Snacks, granola bars, soft, uncoated, raisin have 7.1 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, granola bars, soft, uncoated, raisin?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Oranges with Peel	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	94% 35.7g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	8.84% 0.11mg	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	59.5% 238μg	5.86% 23.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.37% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Calcium	55.6% 556mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	34.7% 0.31mg	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	79.4% 6.35mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	NA	61% 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	25% 175mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.19% 7.14g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Granola Bars, Soft, Uncoated, Raisin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, granola bars, soft, uncoated, raisin?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Snacks, granola bars, soft, uncoated, raisin:

• 500 calories of Oranges with Peel have more Vitamin A, 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 4.9 times more Vitamin B5, 6.4 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• 500 calories of Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Snacks, granola bars, soft, uncoated, raisin:

• 500 calories of Oranges with Peel have 4.9 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 3.9 times more Potassium and 91.4 times more Water than Snacks, granola bars, soft, uncoated, raisin.
• While 500 kcal of Snacks, granola bars, soft, uncoated, raisin contain 1.4 times more Phosphorus, 3.2 times more Selenium, 19.8 times more Sodium and 1.7 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Carbohydrate, 7.6 times more Fiber and 1.2 times more Protein than Snacks, granola bars, soft, uncoated, raisin.
• While 500 kcal of Snacks, granola bars, soft, uncoated, raisin contain 8.3 times more Fat, 38.5 times more Saturated Fat, 1.5 times more Omega 3 and 9.7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bars, soft, uncoated, raisin offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6