Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oranges	Recommended Dietary Allowance
Energy	16.7% 485kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	13% 16.7g	130g per day for Men 19-50 years
Sugars	88.5% 64g	18.3% 13.3g	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	14.6% 10.6g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15% 8.36g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	6.54% 0.085mg	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	112% 448μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	83.8% 75.4mg	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	2.08% 0.31mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	24.7% 173mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Oranges:

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 26.5 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 2.9 times more Vitamin B1 and 31.3 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Oranges:

• Snacks, granola bar, fruit-filled, nonfat have 5.2 times more Copper, 40 times more Iron, 5 times more Magnesium, 8.7 times more Phosphorus, 1.2 times more Potassium, 16.6 times more Selenium, more Sodium and 20.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium and 6.3 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 7.3 times more Energy, 2.7 times more Omega 3, 18.4 times more Omega 6, 6.6 times more Carbohydrate, 4.8 times more Sugars, 3.1 times more Fiber and 6.3 times more Protein than Raw Oranges.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.