Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Oranges with Peel

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Oranges with Peel: 794g

Snacks, granola bar, fruit-filled, nonfat have 5.4 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	95% 123g	130g per day for Men 19-50 years
Sugars	91% 66g	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	15% 11g	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	% 6.24g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	28.5% 11g	94% 35.7g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	56.8% 0.74mg	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	115% 462μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	626% 563mg	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	2.14% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.5% 178mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.54% 20g	17.7% 653g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Oranges with Peel :

• 500 calories of Snacks, granola bar, fruit-filled, nonfat have 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 70.6 times more Vitamin A, 18.1 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3 and 226.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 500 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Oranges with Peel :

• 500 calories of Snacks, granola bar, fruit-filled, nonfat have 2.2 times more Selenium and 2.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 126.7 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 4.8 times more Potassium and 32.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 3.3 times more Fiber than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.