Comparing Nutrients in 5 ounces Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Navel Oranges	Recommended Dietary Allowance
Energy	20.3% 588kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 102g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	83.8% 60.8g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	14% 5.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Navel Oranges	Recommended Dietary Allowance
Vitamin A	47.6% 428μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	8.6% 0.11mg	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	32.6% 130μg	12% 48μg	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	0.16% 0.14mg	93% 83.8mg	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	25% 3.77mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.86% 10.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Navel Oranges	Recommended Dietary Allowance
Calcium	16.4% 164mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	0.007% 0.28μg	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	154% 12.3mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	1.8% 0.041mg	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	34% 238mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.36% 13g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs Navel Oranges:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 25.2 times more Vitamin A, 9.4 times more Vitamin B1, 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 1.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.7 times more Vitamin B9, 17.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 591 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs Navel Oranges:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 2.7 times more Calcium, 5.8 times more Copper, 67 times more Iron, 5.7 times more Magnesium, 36.4 times more Manganese, 7.3 times more Phosphorus, more Selenium, 185 times more Sodium and 16.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.2 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Raw Navel Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 8.5 times more Energy, 76.2 times more Fat, 84.4 times more Saturated Fat, 45.3 times more Omega 3, 157.3 times more Omega 6, 5.8 times more Carbohydrate, 5 times more Sugars, 1.7 times more Fiber and 6.3 times more Protein than Raw Navel Oranges.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.