Comparing Nutrients in 100 grams Snacks, trail mix, regular VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, trail mix, regular	Navel Oranges	Recommended Dietary Allowance
Energy	16% 462kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	30.3% 29.4g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.55g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	NA	5.8% 2.2g	38g per day for Men 19-50 years
Protein	24.6% 14g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.08% 0.079mg	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	17.8% 71μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	65.7% 59mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Navel Oranges	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	109% 0.99mg	4.33% 0.039mg	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	38% 3.05mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	1.26% 0.029mg	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	49.3% 345mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, trail mix, regular vs Navel Oranges:

• Snacks, trail mix, regular have 6.8 times more Vitamin B1, 3.9 times more Vitamin B2, 11.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 42.2 times more Vitamin C than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, trail mix, regular vs Navel Oranges:

• Snacks, trail mix, regular have 1.8 times more Calcium, 25.3 times more Copper, 23.5 times more Iron, 14.4 times more Magnesium, 35.7 times more Manganese, 15 times more Phosphorus, 4.1 times more Potassium, 229 times more Sodium and 40.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.3 times more Water than Snacks, trail mix, regular.

Comparison of macro-nutrients per 100 grams:

• Snacks, trail mix, regular have 9.4 times more Energy, 196 times more Fat, 326.5 times more Saturated Fat, 7.8 times more Omega 3, 416.5 times more Omega 6, 3.6 times more Carbohydrate and 15.2 times more Protein than Raw Navel Oranges.
• Both Snacks, trail mix, regular as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.