Comparing Nutrients in 7 ounces Snacks, granola bites, mixed flavors VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Energy	31% 895kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	101% 132g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	82% 59.5g	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	29.8% 11.3g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	16.4% 65.5μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.2% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.015% 0.6μg	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	38.7% 3.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	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	61.2% 429mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bites, mixed flavors VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bites, 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 bites, mixed flavors vs Oranges with Peel :

• 7 ounces of Snacks, granola bites, mixed flavors have 2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 355 times more Vitamin C than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin C
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bites, mixed flavors vs Oranges with Peel :

• 7 ounces of Snacks, granola bites, mixed flavors have 4.3 times more Copper, 2 times more Iron, 4.9 times more Magnesium, 9.8 times more Phosphorus, 1.5 times more Potassium, 28.6 times more Selenium, 83.5 times more Sodium and 17.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Calcium and 10.4 times more Water than Snacks, granola bites, 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 bites, mixed flavors have 7.2 times more Energy, 58.3 times more Fat, 282.5 times more Saturated Fat, 14.1 times more Omega 3, 52.8 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Fiber and 5.5 times more Protein than Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6