Comparing Nutrients in 300 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Oranges

Weight per 300 calories

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

64.7g

Oranges

638g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 9.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Oranges?

Macros Ratio

Protein Fat Carbs

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

34%

58%

Oranges

91%

300 kcal ▼

Macro Nutrients

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)vs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.7%11.4g

Fat

0.79%0.77g

11.4 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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25.6%8.2g

Saturated Fat

0.3%0.096g

8.2 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.44%0.007g

Omega 3

2.8%0.045g

0.007 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6%1g

Omega 6

0.68%0.11g

1 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33%43g

Carbohydrate

57.7%75g

43 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24.5%17.8g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.8 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.27%2g

Fiber

40.3%15.3g

2 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.3%6.34g

Protein

10.7%6g

6.34 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)vs Oranges

0.57%5.17μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

5.17 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

46.3%0.56mg

Thiamine

0.18 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.47%0.071mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.071 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.07%1.13mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.13 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.4%0.23mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52.4μg

Vitamin B9

48%191μg

Folates and Folic Acid

52.4 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.72%0.65mg

Vitamin C

377%340mg

Ascorbic acid

0.65 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.53%0.53mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.53 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.57%10.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)vs Oranges

3.88%38.8mg

Calcium

25.5%255mg

38.8 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

32%0.29mg

0.23 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.7%2.06mg

Iron

7.98%0.64mg

2.06 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.5%65.3mg

Magnesium

15%64mg

65.3 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

6.94%0.16mg

NA mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.6%179mg

Phosphorus

12.8%89.4mg

179 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.2%211mg

Potassium

34%1155mg

211 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.3μg

Selenium

5.8%3.2μg

10.3 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%162mg

Sodium

0%0mg

162 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg

Zinc

4.06%0.45mg

1.03 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.072%2.65g

Water

15%554g

2.65 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Oranges:

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have more Vitamin K than Raw Oranges.
While Raw Oranges contain 13.6 times more Vitamin A, 3.1 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, 525.2 times more Vitamin C and 2.2 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Oranges:

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.2 times more Iron, 2 times more Phosphorus, 3.2 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 6.6 times more Calcium, 5.5 times more Potassium and 208.9 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 14.9 times more Fat, 85.7 times more Saturated Fat and 8.9 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.7 times more Carbohydrate, 3.4 times more Sugars and 7.6 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Pretzels, softOrangesVS Pretzels, softBreakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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