Comparing Nutrients in 100 grams Oranges VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	1.62% 47kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	6.06% 5.88g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	13% 9.35g	43.6% 31.6g	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	6.3% 2.4g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	45.2% 0.59mg	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	7.5% 30μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53.2mg	98% 88.2mg	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	1.2% 0.18mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	4% 40mg	36.8% 368mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	49% 0.44mg	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	1.25% 0.1mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	93% 2.15mg	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	2% 14mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Snacks, CLIF BAR, mixed flavors:

• Raw Oranges have 11 times more Vitamin A than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 6.3 times more Vitamin B1, 9.4 times more Vitamin B2, 15.6 times more Vitamin B3, 8.8 times more Vitamin B5, 9.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Snacks, CLIF BAR, mixed flavors:

• Raw Oranges have 7.9 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 9.2 times more Calcium, 9.8 times more Copper, 66.2 times more Iron, 14.7 times more Magnesium, 85.8 times more Manganese, 21 times more Phosphorus, 2.3 times more Potassium, 41.2 times more Selenium, more Sodium and 63 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Snacks, CLIF BAR, mixed flavors contain 7.4 times more Energy, 49 times more Fat, 98.1 times more Saturated Fat, 31.3 times more Omega 3, 109.1 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars, 3.1 times more Fiber and 15.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.