Comparing Nutrients in 100 calories Oranges with Peel VS Snacks, granola bar, fruit-filled, nonfat

Weight per 100 calories

• Oranges with Peel: 159g
• Snacks, granola bar, fruit-filled, nonfat: 29g

Snacks, granola bar, fruit-filled, nonfat have 5.4 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	18.2% 13.2g	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	3% 2.2g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.57% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	35.8% 0.46mg	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	12% 47.6μg	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0.55% 0.5mg	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	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	11% 111mg	0.088% 0.88mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16% 1.27mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	3.5% 14.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.9% 64.3mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.31% 4.68mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	3.77% 0.42mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.11% 4g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Granola Bar, Fruit-filled, Nonfat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snacks, granola bar, fruit-filled, nonfat?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Snacks, granola bar, fruit-filled, nonfat:

• 100 calories of Oranges with Peel have 70.6 times more Vitamin A, 18.1 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3 and 226.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 100 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 100 calories for Oranges with Peel vs Snacks, granola bar, fruit-filled, nonfat:

• 100 calories of Oranges with Peel have 126.7 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 4.8 times more Potassium and 32.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 2.2 times more Selenium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 3.3 times more Fiber than Snacks, granola bar, fruit-filled, nonfat.
• Both Oranges with Peel and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Oranges with Peel as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.