Comparing Nutrients in 7 ounces Oranges with Peel VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Oranges with Peel	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	4.3% 125kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	75.3% 54.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53.4% 0.69mg	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	15% 59.5μg	40% 161μg	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	157% 141mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	14% 139mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	79.4% 0.71mg	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	20% 1.6mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	6.24% 43.7mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Oranges with Peel have 71 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Oranges with Peel have 20.1 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 6.3 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 12.6 times more Phosphorus, 1.7 times more Potassium, 22.9 times more Selenium, 125.5 times more Sodium and 14.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 7.4 times more Energy, 58.7 times more Fat, 362.6 times more Saturated Fat, 35.8 times more Omega 6, 4.3 times more Carbohydrate and 7.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 in seven ounces.