Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	15% 2.55g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	16.6% 12g	57% 41.3g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0.79% 0.71mg	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% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	6.1% 61mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	48.4% 0.44mg	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	2.3% 0.18mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	85.6% 1.97mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Navel Oranges have 2 times more Vitamin B9 and 118.2 times more Vitamin C than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 14.9 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, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Navel Oranges have 13.8 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 7.7 times more Calcium, 7.9 times more Copper, 11.5 times more Iron, 6.5 times more Magnesium, 47.9 times more Manganese, 6.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 313 times more Sodium and 15.4 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 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 8.3 times more Energy, 55.5 times more Fat, 122.5 times more Saturated Fat, 14.3 times more Omega 3, 78.2 times more Omega 6, 6.3 times more Carbohydrate, 3.4 times more Sugars, 1.9 times more Fiber and 4.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein