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

Weight per 500 calories

• Snacks, granola bars, hard, chocolate chip: 114g
• Oranges: 1064g

Snacks, granola bars, hard, chocolate chip have 9.3 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 bars, hard, chocolate chip or Oranges?

Macros Ratio

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

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	40.7% 13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	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	63.3% 82.3g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	13.2% 5.02g	67% 25.5g	38g per day for Men 19-50 years
Protein	15% 8.33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Oranges	Recommended Dietary Allowance
Vitamin A	0.25% 2.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.96% 0.63mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	3.7% 15μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.48% 0.011μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.13% 0.11mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Oranges	Recommended Dietary Allowance
Calcium	8.8% 88mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	53% 0.48mg	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	43.5% 3.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	33.3% 233mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.43% 287mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 51.3 times more Vitamin A, 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3, 4.6 times more Vitamin B5, 9.6 times more Vitamin B6, 21.5 times more Vitamin B9 and 4957.8 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Snacks, granola bars, hard, chocolate chip have 3.3 times more Iron, 6.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Selenium, more Sodium and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.8 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 6.7 times more Potassium and 336.8 times more Water than Snacks, granola bars, hard, chocolate chip.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, hard, chocolate chip have 14.6 times more Fat, 81.6 times more Saturated Fat and 7.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate and 5.1 times more Fiber than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, granola bars, hard, chocolate chip as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.