Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	91% 118g	130g per day for Men 19-50 years
Sugars	23.3% 17g	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 3.1 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 13.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 68.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 9.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.1 times more Calcium, 20.3 times more Copper, 40 times more Iron, 7.8 times more Magnesium, 38.2 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 486 times more Sodium and 60.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 8 times more Energy, 61.5 times more Fat, 275.7 times more Saturated Fat, 5 times more Omega 3, 53.1 times more Omega 6, 4.8 times more Carbohydrate, 3.2 times more Sugars, 2.7 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.