Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Oranges with Peel	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	4.3% 125kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	140% 23.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	11.4% 45.6μg	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	2% 1.8mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	86.4% 0.78mg	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	73% 5.85mg	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	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, granola bars, hard, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, granola bars, hard, plain 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 bars, hard, plain:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B9 and 78.9 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, granola bars, hard, plain:

• 7 ounces of Oranges with Peel have 21.1 times more Water than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 6.9 times more Copper, 3.7 times more Iron, 6.9 times more Magnesium, 12.6 times more Phosphorus, 1.7 times more Potassium, 23.1 times more Selenium, 147 times more Sodium and 18.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bars, hard, plain contain similar levels of Calcium per seven ounces.
• 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 bars, hard, plain contain 7.5 times more Energy, 66 times more Fat, 67.7 times more Saturated Fat, 3.8 times more Omega 3, 272.5 times more Omega 6, 4.2 times more Carbohydrate and 7.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bars, hard, plain offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6