Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	71.6% 2076kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	305% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	349% 59.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	172% 223g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	NA	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	70.2% 0.91mg	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	33.7% 135μg	198% 794μg	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	261% 235mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	17% 171mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	73.2% 0.66mg	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	6.45% 0.52mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	134% 3.07mg	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	13% 91mg	117% 822mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	202% 3028mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Raw Navel Oranges have 1.8 times more Vitamin B5 and 34.8 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 2.6 times more Vitamin A, 6.2 times more Vitamin B1, 9.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Raw Navel Oranges have 71.6 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 3 times more Calcium, 4.3 times more Copper, 37.7 times more Iron, 7 times more Magnesium, 26.7 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 763 times more Sodium and 13.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 10.7 times more Energy, 218 times more Fat, 262.4 times more Saturated Fat, 136.7 times more Omega 3, 649.6 times more Omega 6, 4.5 times more Carbohydrate and 7.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.