Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Oranges with Peel	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	4.3% 125kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23% 3.9g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	86.6% 62.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	89.8% 1.17mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	194% 175mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	14% 139mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	97% 0.88mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	NA	185% 4.26mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, CLIF BAR, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, CLIF BAR, mixed flavors:

• 7 oz of Snacks, CLIF BAR, mixed flavors contain 5.5 times more Vitamin B1, 7.5 times more Vitamin B2, 8.8 times more Vitamin B3, 6.7 times more Vitamin B5, 6.3 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Oranges with Peel as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Oranges with Peel have 7.5 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 5.3 times more Calcium, 7.7 times more Copper, 8.3 times more Iron, 10.5 times more Magnesium, 13.4 times more Phosphorus, 2.1 times more Potassium, 29.4 times more Selenium, 97.5 times more Sodium and 40.1 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 Snacks, CLIF BAR, mixed flavors contain 5.5 times more Energy, 19.6 times more Fat, 42 times more Saturated Fat, 13.7 times more Omega 3, 44.6 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Fiber and 11.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6