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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	3.35% 97kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	102% 132g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	39% 15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel Oranges	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Navel Oranges have 295.5 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.3 times more Vitamin A, 6.8 times more Vitamin B1, 12.1 times more Vitamin B2, 15.2 times more Vitamin B3, 7.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 24.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 7.6 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Calcium, 11.2 times more Copper, 43.5 times more Iron, 9.5 times more Magnesium, 49.7 times more Manganese, 12.6 times more Phosphorus, 2 times more Potassium, more Selenium, 195 times more Sodium and 41 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, NUTRI-GRAIN FRUIT AND NUT BAR contain 8.2 times more Energy, 72.9 times more Fat, 113.5 times more Saturated Fat, 6.8 times more Omega 3, 109.6 times more Omega 6, 5.3 times more Carbohydrate, 3.8 times more Sugars, 3.4 times more Fiber and 10.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein