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

Weight per 500 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g
• Oranges: 1064g

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 8.6 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, NUTRI-GRAIN FRUIT AND NUT BAR or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	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	63.7% 82.8g	96% 125g	130g per day for Men 19-50 years
Sugars	55.5% 40.3g	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	24.5% 9.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges	Recommended Dietary Allowance
Vitamin A	37% 331μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.8% 0.76mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	39.4% 158μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60% 1.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.4% 38.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.8% 4.6mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oranges	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.006% 0.25μg	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	87.6% 7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	51.4% 360mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.38% 14g	25% 923g	3700g per day for Men 19-50 years

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

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.8 times more Vitamin A, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B1, 8.2 times more Vitamin B5, 2 times more Vitamin B9 and 2280.8 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Raw Oranges have insufficient amounts of Vitamin K in 500 kcal.

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

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 6.6 times more Iron, 1.2 times more Magnesium, 6.7 times more Manganese, 2.4 times more Phosphorus, 2.6 times more Selenium, more Sodium and 5.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.3 times more Calcium, 4.7 times more Potassium and 66.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 10.6 times more Fat, 15 times more Saturated Fat and 16.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 2.5 times more Sugars and 2.7 times more Fiber than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.