Comparing Nutrients in 14 ounces Oranges VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	6.43% 187kcal	73% 2111kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	185% 31.4g	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	164% 214g	130g per day for Men 19-50 years
Sugars	51% 37g	1.8% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, potato chips, plain, salted	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	70.4% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 243μg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	74.2% 1.7mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	140% 4747mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	139% 2092mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, potato chips, plain, salted:

• Raw Oranges have more Vitamin A and 2.5 times more Vitamin C than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 16.9 times more Vitamin B3, 3.8 times more Vitamin B5, 8.9 times more Vitamin B6, 58.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, potato chips, plain, salted have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, potato chips, plain, salted:

• Raw Oranges have 1.9 times more Calcium and 46.6 times more Water than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 5.2 times more Copper, 12.8 times more Iron, 6.3 times more Magnesium, 17.2 times more Manganese, 10.9 times more Phosphorus, 6.6 times more Potassium, 5 times more Selenium, more Sodium and 15.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 28.3 times more Sugars than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 11.3 times more Energy, 283.2 times more Fat, 226.7 times more Saturated Fat, 51.1 times more Omega 3, 439.1 times more Omega 6, 4.6 times more Carbohydrate, 1.3 times more Fiber and 6.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.