Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Oranges

Weight per 500 calories

Snacks, granola bars, hard, almond

101g

Oranges

1064g

Snacks, granola bars, hard, almond have 10.5 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 500 calories - Snacks, granola bars, hard, almond or Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Oranges

91%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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26.6%25.8g

Fat

1.3%1.28g

25.8 gvs1.28 g

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

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39.5%12.6g

Saturated Fat

0.5%0.16g

12.6 gvs0.16 g

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

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6.3%0.1g

Omega 3

4.65%0.074g

0.1 gvs0.074 g

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

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21.7%3.7g

Omega 6

1.13%0.19g

3.7 gvs0.19 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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48%62.6g

Carbohydrate

96%125g

62.6 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 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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12.8%4.85g

Fiber

67%25.5g

4.85 gvs25.5 g

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

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14%7.78g

Protein

18%10g

7.78 gvs10 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, granola bars, hard, almondvs Oranges

0.22%2.02μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

2.02 μgvs117 μg

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

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23.6%0.28mg

Vitamin B1

77%0.93mg

Thiamine

0.28 mgvs0.93 mg

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

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5.44%0.071mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.071 mgvs0.43 mg

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

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3.85%0.62mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs3 mg

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

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

9.4%0.47mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.47 mgvs2.66 mg

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

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3.65%0.047mg

Vitamin B6

49%0.64mg

Pyridoxine

0.047 mgvs0.64 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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3.03%12μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

12 μgvs319 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%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Snacks, granola bars, hard, almondvs Oranges

3.23%32.3mg

Calcium

42.6%426mg

32.3 mgvs426 mg

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

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14.3%0.13mg

Copper

53%0.48mg

0.13 mgvs0.48 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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31.6%2.53mg

Iron

13.3%1.06mg

2.53 mgvs1.06 mg

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

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19.5%82mg

Magnesium

25.3%106mg

82 mgvs106 mg

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

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60%1.38mg

Manganese

11.6%0.27mg

1.38 mgvs0.27 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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33%230mg

Phosphorus

21.3%149mg

230 mgvs149 mg

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

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8.1%276mg

Potassium

56.6%1926mg

276 mgvs1926 mg

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

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27.5%15μg

Selenium

9.67%5.3μg

15 μgvs5.3 μg

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

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17.2%259mg

Sodium

0%0mg

259 mgvs0 mg

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

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14.5%1.6mg

Zinc

6.77%0.74mg

1.6 mgvs0.74 mg

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

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0.085%3.13g

Water

25%923g

3.13 gvs923 g

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

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Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Oranges:

Raw Oranges contain 57.9 times more Vitamin A, 3.3 times more Vitamin B1, 6 times more Vitamin B2, 4.9 times more Vitamin B3, 5.7 times more Vitamin B5, 13.4 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Oranges:

Snacks, granola bars, hard, almond have 2.4 times more Iron, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Selenium, more Sodium and 2.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 13.2 times more Calcium, 3.7 times more Copper, 1.3 times more Magnesium, 7 times more Potassium and 294.7 times more Water than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, hard, almond have 20.2 times more Fat, 79.2 times more Saturated Fat, 1.4 times more Omega 3 and 19.3 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 2 times more Carbohydrate, 5.3 times more Fiber and 1.3 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, hard, almond as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipOrangesVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: