Comparing Nutrients in 500 calories Snacks, granola bars, soft, almond, confectioners coating VS Navel Oranges

Weight per 500 calories

• Snacks, granola bars, soft, almond, confectioners coating: 110g
• Navel Oranges: 1020g

Snacks, granola bars, soft, almond, confectioners coating have 9.3 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, almond, confectioners coating or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.23g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	98% 128g	130g per day for Men 19-50 years
Sugars	51.5% 37.4g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	12.4% 4.73g	59% 22.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.61% 5.5μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.34% 0.11mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	62% 0.81mg	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	4.95% 19.8μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.4% 0.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	670% 603mg	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	55.7% 8.35mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Navel Oranges	Recommended Dietary Allowance
Calcium	15% 149mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.069% 2.75μg	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	20.5% 1.64mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	13% 0.3mg	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	30% 211mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.26% 9.6g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, almond, confectioners coating vs Navel Oranges:

• Snacks, granola bars, soft, almond, confectioners coating have more Vitamin B12 and 5.5 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 22.3 times more Vitamin A, 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 6.4 times more Vitamin B5, 10.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 2743.9 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, almond, confectioners coating vs Navel Oranges:

• Snacks, granola bars, soft, almond, confectioners coating have 1.2 times more Iron, 3.5 times more Manganese, more Selenium, 52.3 times more Sodium and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Calcium, 4.8 times more Potassium and 91.3 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Navel Oranges have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, almond, confectioners coating have 14.4 times more Fat, 35.9 times more Saturated Fat and 17 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Omega 3, 1.9 times more Carbohydrate, 2.3 times more Sugars and 4.8 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Navel Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.