Comparing Nutrients in 100 grams Navel Oranges VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	46% 59.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	37.7% 27.3g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13.8% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	82.5% 1.07mg	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	8.5% 34μg	53.8% 215μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	134% 3.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	21.4% 19.3mg	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% 0.15mg	68.5% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4.3% 43mg	43.4% 434mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	1.63% 0.13mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	48% 1.1mg	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	3.3% 23mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	44% 4.83mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.25% 9.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 3.1 times more Vitamin C than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 13.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 68.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 100 g.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Navel Oranges have 9.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.1 times more Calcium, 20.3 times more Copper, 40 times more Iron, 7.8 times more Magnesium, 38.2 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 486 times more Sodium and 60.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 8 times more Energy, 61.5 times more Fat, 275.7 times more Saturated Fat, 5 times more Omega 3, 53.1 times more Omega 6, 4.8 times more Carbohydrate, 3.2 times more Sugars, 2.7 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.