Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Navel Oranges	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	103% 134g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.3% 0.2mg	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	17% 67.5μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	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, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59.5% 0.54mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	132% 3.04mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, granola bars, soft, uncoated, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, granola bars, soft, uncoated, plain 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, soft, uncoated, plain:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, granola bars, soft, uncoated, plain:

• 7 ounces of Navel Oranges have 13.4 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 2.4 times more Calcium, 6.9 times more Copper, 19.7 times more Iron, 6.7 times more Magnesium, 52.8 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, more Selenium, 278 times more Sodium and 18.8 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, soft, uncoated, plain contain 9 times more Energy, 114.7 times more Fat, 426.5 times more Saturated Fat, 33.3 times more Omega 3, 218.3 times more Omega 6, 5.4 times more Carbohydrate, 2.1 times more Fiber and 8.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein