Comparing Nutrients in 7 ounces Oranges VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	3.2% 93kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	99% 128g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	NA	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	12.5% 4.76g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	269% 3.5mg	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	0% 0μg	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	117% 106mg	25.4% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	54.5% 0.49mg	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	2.5% 0.2mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	138% 3.18mg	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	3.97% 27.8mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Snacks, crisped rice bar, almond:

• Raw Oranges have more Vitamin B9 and 4.6 times more Vitamin C than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 15.2 times more Vitamin B1, 37.5 times more Vitamin B2, 62.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 29.4 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Snacks, crisped rice bar, almond:

• Raw Oranges have 12.9 times more Water than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 1.9 times more Calcium, 5.5 times more Copper, 63.5 times more Iron, 7.1 times more Magnesium, 64 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 75.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, crisped rice bar, almond contain 9.7 times more Energy, 170 times more Fat, 251.3 times more Saturated Fat, 44.3 times more Omega 3, 410 times more Omega 6, 5.5 times more Carbohydrate, 1.5 times more Fiber and 7.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, crisped rice bar, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.