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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Navel Oranges	Recommended Dietary Allowance
Energy	33% 953kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	41.8% 40.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	19% 25g	130g per day for Men 19-50 years
Sugars	103% 74.6g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	26.6% 15g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	12% 0.16mg	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	5.95% 24μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.4% 8.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Navel Oranges	Recommended Dietary Allowance
Calcium	13% 129mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	28.8% 2.3mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	2.5% 0.058mg	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	46% 321mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.6% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Navel Oranges:

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12 and 27.9 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.8 times more Vitamin B9 and 197 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.5 times more Calcium, 5.6 times more Copper, 8.9 times more Iron, 5 times more Magnesium, 39.2 times more Manganese, 7 times more Phosphorus, 1.4 times more Potassium, more Selenium, 269 times more Sodium and 15 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 15.5 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 9.8 times more Energy, 136.1 times more Fat, 511.4 times more Saturated Fat, 17.7 times more Omega 3, 299.7 times more Omega 6, 5.2 times more Carbohydrate, 4.4 times more Sugars, 1.5 times more Fiber and 8.3 times more Protein than Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein