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

Macros Ratio

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

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Energy	27% 780kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	31% 11.7g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11% 99μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	14% 0.18mg	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	107% 427μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.6% 38.3mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	136% 20.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Calcium	86% 861mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	129% 10.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	74.6% 522mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Oranges with Peel :

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.7 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oranges with Peel 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Oranges with Peel :

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 8.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 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 Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6