Comparing Nutrients in 5 ounces Oranges with Peel VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Oranges with Peel	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	240% 3.1mg	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	10.6% 42.5μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	145% 131mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	9.92% 99mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	225% 2.03mg	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	14% 1.13mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	NA	99% 2.3mg	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	4.45% 31mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Formulated bar, POWER BAR, chocolate:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 80.6 times more Vitamin B1, 38.4 times more Vitamin B2, 65.2 times more Vitamin B3, 48.2 times more Vitamin B5, 23.7 times more Vitamin B6, 20.5 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Oranges with Peel as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Oranges with Peel have 8.4 times more Water than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 7.2 times more Calcium, 25.1 times more Copper, 14.6 times more Iron, 17.7 times more Magnesium, 27.9 times more Phosphorus, 1.8 times more Potassium, 11.1 times more Selenium, 154 times more Sodium and 90.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 5.8 times more Energy, 10.4 times more Fat, 37.7 times more Saturated Fat, 12.8 times more Omega 6, 4.5 times more Carbohydrate, 1.3 times more Fiber and 10.9 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in five ounces.