Comparing Nutrients in 500 calories Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Oranges

Weight per 500 calories

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut: 103g
• Oranges: 1064g

Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 10.4 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	37.8% 0.6g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	96% 125g	130g per day for Men 19-50 years
Sugars	47% 34g	137% 99g	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	7.84% 2.98g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Vitamin A	16% 146μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	49% 0.64mg	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	14% 56.5μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.7% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.34% 0.31mg	629% 566mg	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	47% 7.07mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oranges	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	53% 0.48mg	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	18.5% 1.48mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	11.6% 0.27mg	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	40% 279mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.2 times more Vitamin A, 1.3 times more Vitamin B2, more Vitamin B12, 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.5 times more Vitamin B1, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 1837.5 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oranges:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.4 times more Iron, 4.5 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.3 times more Calcium, 1.4 times more Copper, 4.8 times more Potassium and 242.9 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 18.4 times more Fat, 44.1 times more Saturated Fat, 8.1 times more Omega 3 and 24.4 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Carbohydrate, 2.9 times more Sugars and 8.6 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.