Comparing Nutrients in 14 ounces Oranges VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	6.43% 187kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	22% 7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	528% 8.44g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	104% 17.8g	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	184% 240g	130g per day for Men 19-50 years
Sugars	51% 37g	22% 16g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	166% 2.16mg	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	16% 63.5μg	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	21.6% 19.4mg	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	128% 19.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	16% 159mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	47.5% 1.1mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	98% 3326mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, vegetable chips, made from garden vegetables:

• Raw Oranges have 1.2 times more Vitamin A, 1.9 times more Vitamin B9 and 10.9 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 9.8 times more Vitamin B3, 1.9 times more Vitamin B5, 9.1 times more Vitamin B6, 26.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, vegetable chips, made from garden vegetables:

• Raw Oranges have 13.7 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.3 times more Calcium, 5.2 times more Copper, 15.5 times more Iron, 5.3 times more Magnesium, 11 times more Manganese, 9.3 times more Phosphorus, 4.6 times more Potassium, 2 times more Selenium, more Sodium and 7.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.3 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 10.1 times more Energy, 194.2 times more Fat, 117.5 times more Saturated Fat, 303.9 times more Omega 3, 248.6 times more Omega 6, 5.1 times more Carbohydrate, 2 times more Fiber and 5.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.