Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	3.35% 97kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	70.8% 22.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	14.2% 2.42g	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	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	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	23% 8.73g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.85% 0.12mg	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	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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

	Navel Oranges	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	57.5% 0.52mg	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	3.22% 0.26mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	130% 3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bars, hard, chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, granola bars, hard, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, granola bars, hard, chocolate chip:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 591 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 2.6 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Navel Oranges.
• 7 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, granola bars, hard, chocolate chip:

• 7 ounces of Navel Oranges have 35.8 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 1.8 times more Calcium, 6.7 times more Copper, 23.5 times more Iron, 6.5 times more Magnesium, 52 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, more Selenium, 344 times more Sodium and 24.1 times more Zinc than Raw Navel Oranges.
• 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 bars, hard, chocolate chip contain 8.9 times more Energy, 108.7 times more Fat, 671.2 times more Saturated Fat, 5.6 times more Omega 3, 53 times more Omega 6, 5.7 times more Carbohydrate, 2 times more Fiber and 8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein