Comparing Nutrients in 14 ounces Oranges VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	6.43% 187kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	198% 258g	130g per day for Men 19-50 years
Sugars	51% 37g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	71% 27g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	125% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	16% 159mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	194% 1.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	133% 3.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	99% 691mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	135% 4604mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2199mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	126% 14mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, potato chips, fat-free, made with olestra:

• Raw Oranges have more Vitamin A, 1.9 times more Vitamin C and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, potato chips, fat-free, made with olestra:

• Raw Oranges have 43.4 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 9.8 times more Copper, 24 times more Iron, 6.9 times more Magnesium, 30.8 times more Manganese, 12.4 times more Phosphorus, 6.4 times more Potassium, 1.8 times more Selenium, more Sodium and 50 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, potato chips, fat-free, made with olestra have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have more Sugars than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 5.8 times more Energy, 4.1 times more Omega 3, 15.3 times more Omega 6, 5.5 times more Carbohydrate, 2.8 times more Fiber and 8.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.