Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	3.35% 97kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	42.2% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	110% 143g	130g per day for Men 19-50 years
Sugars	23.3% 17g	117% 85g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	79.4% 1.03mg	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	17% 67.5μg	45.6% 183μg	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	130% 117mg	0.22% 0.2mg	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% 0.3mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	50% 0.45mg	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	3.22% 0.26mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	91% 2.1mg	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	6.52% 45.6mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 7 ounces of Navel Oranges have 591 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 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.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 7 ounces of Navel Oranges have 9.2 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 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.
• Both Navel Oranges and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 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.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein