Comparing Nutrients in 7 ounces Oranges VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	3.2% 93kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.6% 22.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Oranges have 266 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 24.3 times more Vitamin A, 5.3 times more Vitamin B1, 15.4 times more Vitamin B2, 22.8 times more Vitamin B3, 10.2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 20.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Oranges vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Oranges have 7.7 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 9.7 times more Copper, 56.5 times more Iron, 10.5 times more Magnesium, 57.6 times more Manganese, 20.7 times more Phosphorus, 1.8 times more Potassium, 22.6 times more Selenium, more Sodium and 46.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 8.6 times more Energy, 91.1 times more Fat, 128.7 times more Saturated Fat, 8.7 times more Omega 3, 140 times more Omega 6, 5.7 times more Carbohydrate, 3.5 times more Sugars, 3.1 times more Fiber and 10 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.