Comparing Nutrients in 500 calories Oranges with Peel VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 500 calories

• Oranges with Peel: 794g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 6.4 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, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Oranges with Peel	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	NA	55.5% 40.3g	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	58.4% 0.76mg	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	39.4% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60% 1.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	6.4% 38.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	55.6% 556mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.006% 0.25μg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.38% 14g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 500 calories of Oranges with Peel have 1.4 times more Vitamin B1, 8.1 times more Vitamin B5, 1.5 times more Vitamin B9 and 2270.9 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 500 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.2 times more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 500 calories of Oranges with Peel have 6.9 times more Calcium, 3.8 times more Potassium and 46.8 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 500 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.1 times more Phosphorus, 2.5 times more Selenium, 15.2 times more Sodium and 4.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Copper, Iron and Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Carbohydrate and 3.8 times more Fiber than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 500 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 5.7 times more Fat and 9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide inadequate amounts of Omega 3 in 500 calories.