Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Valencia Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	6.7% 194kcal	76.2% 2211kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	385% 65.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	7.7% 5.6g	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	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	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	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	64% 0.83mg	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	38.7% 155μg	6.95% 27.8μg	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	214% 192mg	8.8% 7.94mg	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	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	16% 159mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	110% 0.99mg	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	4.47% 0.36mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	NA	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	9.64% 67.5mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	NA	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, corn-based, extruded, chips, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of Valencia Oranges have 5.6 times more Vitamin B9 and 24.3 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.6 times more Vitamin B1, 4 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of Valencia Oranges have 86.3 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 3.1 times more Calcium, 6.7 times more Copper, 18.9 times more Iron, 7 times more Magnesium, 10.8 times more Phosphorus and 14.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Potassium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 11.4 times more Energy, 111.3 times more Fat, 124.1 times more Saturated Fat, 37.3 times more Omega 3, 374.7 times more Omega 6, 4.8 times more Carbohydrate, 1.8 times more Fiber and 6.3 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein