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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Navel 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	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	175% 228g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	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	46% 17.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	17% 171mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21.6% 734mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Navel 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 Navel Oranges vs Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of Navel Oranges have 4.9 times more Vitamin B9 and 29.6 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.7 times more Vitamin B6, 9.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Raw Navel 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 Navel Oranges vs Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of Navel Oranges have 86 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.9 times more Calcium, 6.4 times more Copper, 13.1 times more Iron, 6.4 times more Magnesium, 8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 6 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 11.4 times more Energy, 222.7 times more Fat, 255.5 times more Saturated Fat, 66.3 times more Omega 3, 716.9 times more Omega 6, 4.6 times more Carbohydrate, 2 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein