Comparing Nutrients in 100 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Oranges

Weight per 100 calories

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

21.6g

Oranges

213g

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 100 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%

100 kcal ▼

Macro Nutrients

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

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.9%3.8g

Fat

0.26%0.26g

3.8 gvs0.26 g

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

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8.55%2.73g

Saturated Fat

0.1%0.032g

2.73 gvs0.032 g

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

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0.15%0.002g

Omega 3

0.93%0.015g

0.002 gvs0.015 g

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

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2%0.34g

Omega 6

0.23%0.038g

0.34 gvs0.038 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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11%14.4g

Carbohydrate

19.2%25g

14.4 gvs25 g

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

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8.2%5.93g

Sugars

27.4%20g

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

5.93 gvs20 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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1.76%0.67g

Fiber

13.4%5.1g

0.67 gvs5.1 g

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

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3.77%2.1g

Protein

3.57%2g

2.1 gvs2 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

0.19%1.72μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1.72 μgvs23.4 μg

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

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5.03%0.06mg

Vitamin B1

15.4%0.19mg

Thiamine

0.06 mgvs0.19 mg

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

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1.82%0.024mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.024 mgvs0.085 mg

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

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2.36%0.38mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs0.6 mg

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

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

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

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5.8%0.075mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.075 mgvs0.13 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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4.36%17.5μg

Vitamin B9

16%64μg

Folates and Folic Acid

17.5 μgvs64 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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0.24%0.22mg

Vitamin C

126%113mg

Ascorbic acid

0.22 mgvs113 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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1.18%0.18mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.18 mgvs0.38 mg

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

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2.86%3.43μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.43 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

1.3%13mg

Calcium

8.5%85mg

13 mgvs85 mg

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

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8.62%0.078mg

Copper

10.6%0.096mg

0.078 mgvs0.096 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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8.57%0.69mg

Iron

2.66%0.21mg

0.69 mgvs0.21 mg

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

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5.2%21.8mg

Magnesium

5.07%21.3mg

21.8 mgvs21.3 mg

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

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Manganese

2.3%0.053mg

NA mgvs0.053 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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8.53%59.7mg

Phosphorus

4.26%29.8mg

59.7 mgvs29.8 mg

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

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2.07%70.3mg

Potassium

11.3%385mg

70.3 mgvs385 mg

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

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6.27%3.45μg

Selenium

1.93%1.06μg

3.45 μgvs1.06 μg

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

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3.6%54mg

Sodium

0%0mg

54 mgvs0 mg

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

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3.13%0.34mg

Zinc

1.35%0.15mg

0.34 mgvs0.15 mg

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

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0.024%0.88g

Water

5%185g

0.88 gvs185 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: