Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, chocolate chip VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Energy	28.6% 830kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	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	107% 139g	19% 25g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.5% 4g	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	% 10.2g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 32.7g	% 8.5g	g per day for Men 19-50 years
Fiber	20% 7.54g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	20% 11.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	7.94% 31.8μg	17% 67.5μg	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	0% 0mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Navel Oranges	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	8.6% 0.077mg	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	54.3% 4.35mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	50% 349mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.5% 577mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, chocolate chip VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, chocolate chip 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 bars, soft, uncoated, chocolate chip vs Navel Oranges:

• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, chocolate chip vs Navel Oranges:

• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 7 times more Copper, 16.8 times more Iron, 5.8 times more Magnesium, 43.6 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Potassium, more Selenium, 291 times more Sodium and 16.3 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 13.3 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges contain similar levels of Calcium per seven ounces.
• 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 bars, soft, uncoated, chocolate chip have 8.5 times more Energy, 110.5 times more Fat, 356.5 times more Saturated Fat, 7.1 times more Omega 3, 65.7 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars, 1.7 times more Fiber and 6.2 times more Protein than Navel Oranges.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Navel Oranges offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein