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

Macros Ratio

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

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Energy	11.8% 342kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	12% 15.5g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	7.15% 0.093mg	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	79% 316μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.3% 3mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	6.33% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50% 4mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	3.33% 14mg	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	17.4% 122mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bar, fruit-filled, nonfat versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B2, 17.1 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 3.3 times more Vitamin B1 and 41.8 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 100 grams.

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 4.1 times more Copper, 5 times more Iron, 3.6 times more Magnesium, 5.5 times more Phosphorus, 11.9 times more Selenium and 12.9 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 23.3 times more Calcium and 6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oranges with Peel contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 5.4 times more Energy, 5 times more Carbohydrate, 1.6 times more Fiber and 4.5 times more Protein than Oranges with Peel .
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.