Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	4.3% 125kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	80.5% 13.7g	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% 129g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.6% 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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.4% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	14% 139mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.26mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, granola bar, QUAKER, DIPPS, all 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, QUAKER, DIPPS, all flavors:

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B9 and 236.7 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 7 ounces of Oranges with Peel have 14.8 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.8 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 7.4 times more Phosphorus, 20.9 times more Selenium, 134.5 times more Sodium and 10.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, QUAKER, DIPPS, all flavors contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 7.6 times more Energy, 68.1 times more Fat, 248.4 times more Saturated Fat, 9.9 times more Omega 3, 156.7 times more Omega 6, 4.2 times more Carbohydrate and 5.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6