Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	4.3% 125kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	NA	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	14% 139mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.51% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Oranges with Peel have 3.7 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.8 times more Vitamin A, 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 11.5 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Oranges with Peel have 8.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 6.2 times more Calcium, 13.9 times more Copper, 6.5 times more Iron, 6.1 times more Magnesium, 12 times more Phosphorus, 1.5 times more Potassium, 8.7 times more Selenium, 243 times more Sodium and 43.9 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 6.2 times more Energy, 30.8 times more Fat, 133.9 times more Saturated Fat, 2.8 times more Omega 3, 27.8 times more Omega 6, 3.8 times more Carbohydrate, 1.3 times more Fiber and 13.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6