Comparing Nutrients in 5 ounces Oranges with Peel VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	51.5% 37.3g	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	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	16.8% 6.38g	29.5% 11g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.6% 0.16mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	9.92% 99mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.3μg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Mixed Berry Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snack, Mixed Berry Bar:

• 5 ounces of Oranges with Peel have 118.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 2.1 times more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Oranges with Peel vs Snack, Mixed Berry Bar:

• 5 ounces of Oranges with Peel have 5.3 times more Water than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.5 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 15.6 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 223.5 times more Sodium and 24 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 Snack, Mixed Berry Bar contain 6.1 times more Energy, 35.1 times more Fat, 109.9 times more Saturated Fat, 7.8 times more Omega 3, 43.9 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Fiber and 10.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6