Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	31.4% 5.34g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	16.6% 12g	39% 28.3g	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	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	37.3% 14g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	58.4% 0.76mg	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	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	6.1% 61mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	193% 4.45mg	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	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.1% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• 5 ounces of Navel Oranges have more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 7.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B5, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9, 15.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• 5 ounces of Navel Oranges have more Calcium and 31.4 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 17.4 times more Copper, 20.8 times more Iron, 8.8 times more Magnesium, 108.2 times more Manganese, 14.5 times more Phosphorus, 3.3 times more Potassium, more Selenium, 400 times more Sodium and 35.8 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 9.1 times more Energy, 100 times more Fat, 84.5 times more Saturated Fat, 137.9 times more Omega 3, 163.7 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Sugars, 4.5 times more Fiber and 16.5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein