Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	6.7% 194kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	6.42% 1.1g	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	198% 258g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	0% 0g	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	71% 27g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	48.2% 0.63mg	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	82.4% 329μg	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	125% 112mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	17% 171mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	194% 1.75mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	133% 3.06mg	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	99% 691mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	135% 4604mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	147% 2199mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	126% 14mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, fat-free, made with olestra per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Snacks, potato chips, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, potato chips, fat-free, made with olestra:

• 14 ounces of Navel Oranges have 2.1 times more Vitamin C than Snacks, potato chips, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, fat-free, made with olestra contain 4.8 times more Vitamin B1, 10.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw Navel Oranges as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, potato chips, fat-free, made with olestra:

• 14 ounces of Navel Oranges have 1.2 times more Calcium and 43 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, fat-free, made with olestra contain 11.3 times more Copper, 18.5 times more Iron, 6.3 times more Magnesium, 26.6 times more Manganese, 7.6 times more Phosphorus, 7 times more Potassium, 554 times more Sodium and 43.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have more Sugars than Snacks, potato chips, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, fat-free, made with olestra contain 5.6 times more Energy, 5.2 times more Carbohydrate, 3.1 times more Fiber and 8.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.