Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Oranges with Peel	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	4.3% 125kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	86% 14.6g	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	99% 128g	130g per day for Men 19-50 years
Sugars	NA	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	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	269% 3.5mg	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	0% 0μg	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	25.4% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	14% 139mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	54.5% 0.49mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, crisped rice bar, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, crisped rice bar, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, crisped rice bar, almond:

• 7 ounces of Oranges with Peel have more Vitamin B9 and 6.2 times more Vitamin C than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 13.2 times more Vitamin B1, 30 times more Vitamin B2, 35.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 19 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, crisped rice bar, almond:

• 7 ounces of Oranges with Peel have 12.3 times more Water than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 4.3 times more Copper, 7.9 times more Iron, 5.1 times more Magnesium, 7.6 times more Phosphorus, 117 times more Sodium and 48.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, crisped rice bar, almond contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Fiber than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 7.3 times more Energy, 68 times more Fat, 107.7 times more Saturated Fat, 19.4 times more Omega 3, 167.7 times more Omega 6, 4.2 times more Carbohydrate and 5.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6