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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	4.3% 125kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	44% 7.47g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, KASHI TLC Bar, crunchy, 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	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	82% 1.06mg	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	0% 0mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	149% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	NA	271% 6.23mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, granola bar, KASHI TLC Bar, 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 TLC Bar, 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 TLC Bar, crunchy, mixed flavors:

• 7 ounces of Oranges with Peel have more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 4.9 times more Vitamin B1, 3.3 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 5.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have more Calcium and 30 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 11.9 times more Copper, 3.4 times more Iron, 6.9 times more Magnesium, 15.1 times more Phosphorus, 2.8 times more Potassium, 27 times more Selenium, 200 times more Sodium and 26 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 7.1 times more Energy, 50 times more Fat, 41 times more Saturated Fat, 77.6 times more Omega 3, 85.5 times more Omega 6, 4.1 times more Carbohydrate, 2.2 times more Fiber and 11.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6