Comparing Nutrients in 7 ounces Oranges with Peel VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	4.3% 125kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	22.6% 3.84g	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	90% 117g	130g per day for Men 19-50 years
Sugars	NA	72% 52.2g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.7% 0.23mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	14% 139mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 23μg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	NA	169% 3.9mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snack, Mixed Berry Bar:

• 7 ounces of Oranges with Peel have 118.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 2.1 times more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Snack, Mixed Berry Bar:

• 7 ounces of Oranges with Peel have 5.3 times more Water than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.5 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 15.6 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 223.5 times more Sodium and 24 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Mixed Berry Bar contain 6.1 times more Energy, 35.1 times more Fat, 109.9 times more Saturated Fat, 7.8 times more Omega 3, 43.9 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Fiber and 10.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6