Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Valencia Oranges

Weight per 300 calories

Snacks, granola bars, soft, uncoated, nut and raisin

66g

Valencia Oranges

612g

Snacks, granola bars, soft, uncoated, nut and raisin have 9.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, soft, uncoated, nut and raisin

39%

54%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, soft, uncoated, nut and raisinvs Valencia 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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14%13.5g

Fat

1.9%1.84g

13.5 gvs1.84 g

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

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19.7%6.3g

Saturated Fat

0.67%0.21g

6.3 gvs0.21 g

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

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7.02%0.11g

Omega 3

6.12%0.098g

0.11 gvs0.098 g

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

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21%3.54g

Omega 6

1.6%0.27g

3.54 gvs0.27 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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32.3%42g

Carbohydrate

56%72.8g

42 gvs72.8 g

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

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Sugars

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

NA gvsNA 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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9.74%3.7g

Fiber

40.3%15.3g

3.7 gvs15.3 g

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

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9.44%5.3g

Protein

11.4%6.37g

5.3 gvs6.37 g

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

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Vitamins

Snacks, granola bars, soft, uncoated, nut and raisinvs Valencia Oranges

0.15%1.32μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1.32 μgvs73.5 μg

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

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10.5%0.13mg

Vitamin B1

44.4%0.53mg

Thiamine

0.13 mgvs0.53 mg

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

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9.66%0.13mg

Vitamin B2

19%0.24mg

Riboflavin

0.13 mgvs0.24 mg

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

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10.8%1.72mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.72 mgvs1.68 mg

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

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5.7%0.28mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.28 mgvs1.53 mg

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

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6.1%0.079mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.079 mgvs0.39 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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4.96%20μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

20 μgvs239 μg

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

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6.6%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

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

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Snacks, granola bars, soft, uncoated, nut and raisinvs Valencia Oranges

5.55%55.5mg

Calcium

24.5%245mg

55.5 mgvs245 mg

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

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28%0.25mg

Copper

25%0.23mg

0.25 mgvs0.23 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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18%1.44mg

Iron

6.9%0.55mg

1.44 mgvs0.55 mg

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

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14.3%60mg

Magnesium

14.6%61.2mg

60 mgvs61.2 mg

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

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34.5%0.79mg

Manganese

6.12%0.14mg

0.79 mgvs0.14 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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22.8%159mg

Phosphorus

15%104mg

159 mgvs104 mg

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

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7.6%259mg

Potassium

32.2%1096mg

259 mgvs1096 mg

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

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18.5%10μg

Selenium

10 μgvsNA μg

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

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11%168mg

Sodium

0%0mg

168 mgvs0 mg

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

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9.6%1.06mg

Zinc

3.34%0.37mg

1.06 mgvs0.37 mg

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

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0.11%4.03g

Water

14.3%529g

4.03 gvs529 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 Snacks, granola bars, soft, uncoated, nut and raisin vs Valencia Oranges:

Snacks, granola bars, soft, uncoated, nut and raisin have more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 55.6 times more Vitamin A, 4.2 times more Vitamin B1, 2 times more Vitamin B2, 5.4 times more Vitamin B5, 4.9 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Raw Valencia Oranges have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, soft, uncoated, nut and raisin vs Valencia Oranges:

Snacks, granola bars, soft, uncoated, nut and raisin have 2.6 times more Iron, 5.6 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.4 times more Calcium, 4.2 times more Potassium and 131.1 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, soft, uncoated, nut and raisin have 7.3 times more Fat, 29.4 times more Saturated Fat and 13.1 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Carbohydrate and 4.1 times more Fiber than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bars, soft, uncoated, nut and raisinVS Snack, potato chips, made from dried potatoes, plainValencia OrangesVS Snack, potato chips, made from dried potatoes, plainSnacks, granola bars, soft, uncoated, nut and raisinVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: