Comparing Nutrients in 14 ounces Oranges VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Oranges	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	6.43% 187kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	35% 11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	246% 41.8g	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	207% 269g	130g per day for Men 19-50 years
Sugars	51% 37g	4.27% 3.1g	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	% 3.1g	g per day for Men 19-50 years
Fiber	25% 9.53g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, tortilla chips, plain, white corn, 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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	54.6% 0.71mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	16% 159mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	67% 1.54mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 2.5 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B6, more Vitamin B12, 19.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, tortilla chips, plain, white corn, salted:

• Raw Oranges have 32.9 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.7 times more Calcium, 2.2 times more Copper, 15.2 times more Iron, 8.4 times more Magnesium, 15.5 times more Manganese, 16.1 times more Phosphorus, 8.8 times more Selenium, more Sodium and 19.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 12 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 10 times more Energy, 172.3 times more Fat, 187.4 times more Saturated Fat, 33 times more Omega 3, 584.6 times more Omega 6, 5.8 times more Carbohydrate, 2.3 times more Fiber and 7.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.