Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	6.7% 194kcal	69% 2004kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	78.2% 25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	246% 42g	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	199% 259g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	22.3% 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	12.3% 8.93g	2.2% 1.6g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 17g	% 10.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	77% 1mg	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	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	261% 235mg	3.1% 2.78mg	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	240% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	17% 171mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	62% 0.56mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	131% 3.02mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, made from dried potatoes (preformed), multigrain per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain 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, made from dried potatoes (preformed), multigrain:

• 14 ounces of Navel Oranges have 2.1 times more Vitamin B9 and 84.4 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 60.5 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, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 14 ounces of Navel Oranges have 1.7 times more Calcium and 37.9 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 3.6 times more Copper, 6.5 times more Iron, 3.6 times more Magnesium, 26.2 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, more Selenium, 544 times more Sodium and 11.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.1 times more Sugars and 5.6 times more Fructose than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 10.3 times more Energy, 164.9 times more Fat, 371 times more Saturated Fat, 4.8 times more Omega 3, 459 times more Omega 6, 5.2 times more Carbohydrate and 5.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Snacks, potato chips, made from dried potatoes (preformed), multigrain offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein