Comparing Nutrients in 300 calories OrangesVS Snacks, granola bars, hard, plain

Weight per 300 calories

Oranges

638g

Snacks, granola bars, hard, plain

63.7g

Snacks, granola bars, hard, plain have 10 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Snacks, granola bars, hard, plain?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Snacks, granola bars, hard, plain

37%

55%

300 kcal ▼

Macro Nutrients

Orangesvs Snacks, granola bars, hard, plain

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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0.79%0.77g

Fat

13%12.6g

0.77 gvs12.6 g

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

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0.3%0.096g

Saturated Fat

4.7%1.5g

0.096 gvs1.5 g

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

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2.8%0.045g

Omega 3

2.4%0.038g

0.045 gvs0.038 g

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

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0.68%0.11g

Omega 6

45%7.64g

0.11 gvs7.64 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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57.7%75g

Carbohydrate

31.6%41g

75 gvs41 g

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

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82.3%59.7g

Sugars

25%18g

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

59.7 gvs18 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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40.3%15.3g

Fiber

8.9%3.38g

15.3 gvs3.38 g

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

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10.7%6g

Protein

11.5%6.43g

6 gvs6.43 g

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

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Vitamins

Orangesvs Snacks, granola bars, hard, plain

7.8%70.2μg

Vitamin A

0.14%1.27μg

RAE, retinol activity equivalents

70.2 μgvs1.27 μg

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

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46.3%0.56mg

Vitamin B1

14%0.17mg

Thiamine

0.56 mgvs0.17 mg

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

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19.6%0.26mg

Vitamin B2

5.83%0.076mg

Riboflavin

0.26 mgvs0.076 mg

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

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11.3%1.8mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.6 mgvs0.52 mg

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

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29.5%0.38mg

Vitamin B6

4.16%0.054mg

Pyridoxine

0.38 mgvs0.054 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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48%191μg

Vitamin B9

3.66%14.6μg

Folates and Folic Acid

191 μgvs14.6 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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377%340mg

Vitamin C

0.64%0.57mg

Ascorbic acid

340 mgvs0.57 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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7.66%1.15mg

Vitamin E

8.87%1.33mg

Tocopherols and Tocotrienols

1.15 mgvs1.33 mg

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

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0%0μg

Vitamin K

7.75%9.3μg

Phytomenadione or phylloquinone

0 μgvs9.3 μg

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

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Minerals

Orangesvs Snacks, granola bars, hard, plain

25.5%255mg

Calcium

3.9%39mg

255 mgvs39 mg

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

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32%0.29mg

Copper

27.7%0.25mg

0.29 mgvs0.25 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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7.98%0.64mg

Iron

23.5%1.88mg

0.64 mgvs1.88 mg

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

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15%64mg

Magnesium

14.7%61.8mg

64 mgvs61.8 mg

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

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6.94%0.16mg

Manganese

49.2%1.13mg

0.16 mgvs1.13 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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12.8%89.4mg

Phosphorus

25.2%176mg

89.4 mgvs176 mg

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

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34%1155mg

Potassium

6.3%214mg

1155 mgvs214 mg

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

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5.8%3.2μg

Selenium

18.8%10.3μg

3.2 μgvs10.3 μg

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

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0%0mg

Sodium

12.5%187mg

0 mgvs187 mg

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

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4.06%0.45mg

Zinc

11.8%1.3mg

0.45 mgvs1.3 mg

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

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15%554g

Water

0.067%2.5g

554 gvs2.5 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 Oranges vs Snacks, granola bars, hard, plain:

Raw Oranges have 55.1 times more Vitamin A, 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 7.1 times more Vitamin B6, 13.1 times more Vitamin B9 and 592.4 times more Vitamin C than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain more Vitamin K than Raw Oranges.
Both Raw Oranges and Snacks, granola bars, hard, plain have similar amounts of Vitamin E per 300 kcal.
Both Raw Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Snacks, granola bars, hard, plain:

Raw Oranges have 6.6 times more Calcium, 5.4 times more Potassium and 222.9 times more Water than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 2.9 times more Iron, 7.1 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
Both Raw Oranges and Snacks, granola bars, hard, plain have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.8 times more Carbohydrate, 3.3 times more Sugars and 4.5 times more Fiber than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 16.5 times more Fat, 15.8 times more Saturated Fat and 66.5 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Snacks, granola bars, hard, plain have similar amounts of Energy and Protein per 300 kcal.
Both Raw Oranges as well as Snacks, granola bars, hard, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesSnacks, granola bars, hard, plainVS Valencia OrangesOrangesVS Snacks, granola bars, hard, almondSnacks, granola bars, hard, plainVS Snacks, granola bars, hard, almond

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Snacks, granola bars, hard, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Snacks, granola bars, hard, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: