Comparing Nutrients in 100 grams Oranges with Peel VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	2.17% 63kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	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	12% 4.5g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	8.92% 0.12mg	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	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79% 71mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	7% 70mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.5μg	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	10% 0.8mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	85.3% 1.96mg	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	3.14% 22mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Mixed Berry Bar per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Snack, Mixed Berry Bar:

• 100 grams of Oranges with Peel have 118.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 2.1 times more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 100 grams of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Oranges with Peel vs Snack, Mixed Berry Bar:

• 100 grams of Oranges with Peel have 5.3 times more Water than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 1.5 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 15.6 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 223.5 times more Sodium and 24 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Snack, Mixed Berry Bar contain 6.1 times more Energy, 35.1 times more Fat, 109.9 times more Saturated Fat, 7.8 times more Omega 3, 43.9 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Fiber and 10.1 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6