Comparing Nutrients in 7 ounces Fresh Orange juice VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Fresh Orange juice	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	98% 128g	130g per day for Men 19-50 years
Sugars	23% 16.7g	78.2% 56.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	13% 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	15% 59.5μg	11.4% 45.6μg	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	110% 99mg	2% 1.8mg	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	0.53% 0.079mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	2.2% 22mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	86.4% 0.78mg	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	4.96% 0.4mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	153% 3.53mg	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	4.8% 33.7mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, granola bars, hard, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Snacks, granola bars, hard, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Snacks, granola bars, hard, plain:

• 7 ounces of Fresh Orange juice have 1.3 times more Vitamin B9 and 55.6 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 2.9 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 52.3 times more Vitamin E and 146 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Snacks, granola bars, hard, plain:

• 7 ounces of Fresh Orange juice have 22.6 times more Water than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 5.5 times more Calcium, 8.9 times more Copper, 14.8 times more Iron, 8.8 times more Magnesium, 126.9 times more Manganese, 16.3 times more Phosphorus, 1.7 times more Potassium, 162 times more Selenium, 294 times more Sodium and 40.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bars, hard, plain contain 10.5 times more Energy, 99 times more Fat, 98.8 times more Saturated Fat, 5.5 times more Omega 3, 413.4 times more Omega 6, 6.2 times more Carbohydrate, 3.4 times more Sugars, 26.5 times more Fiber and 14.4 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein