Comparing Nutrients in 5 ounces Navel Oranges VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Navel Oranges	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	33% 24g	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	4.4% 3.2g	0.72% 0.52g	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	% 2.8g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 13g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	262% 3.4mg	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	12% 48μg	375% 1498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	378% 9.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	79.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	6.1% 61mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.06% 2.4μg	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	2.3% 0.18mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	160% 3.67mg	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	4.66% 32.6mg	159% 1113mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	161% 88.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 31.2 times more Vitamin A, 1.8 times more Vitamin B1, 58.8 times more Vitamin B2, 87.3 times more Vitamin B3, 60.9 times more Vitamin B5, 30.4 times more Vitamin B6, 31.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 56 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Navel Oranges vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 ounces of Navel Oranges have 9.2 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 20.6 times more Calcium, 36.2 times more Copper, 109.2 times more Iron, 29.9 times more Magnesium, 89.3 times more Manganese, 34.1 times more Phosphorus, 2.5 times more Potassium, more Selenium, 386 times more Sodium and 121.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 6.1 times more Fructose than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 8.2 times more Energy, 81.3 times more Fat, 324.9 times more Saturated Fat, 13.8 times more Omega 3, 112.3 times more Omega 6, 4.2 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 22.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein