Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Navel Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	6.7% 194kcal	68.6% 1988kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	192% 249g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	% 17g	% 4.25g	g per day for Men 19-50 years
Fiber	23% 8.73g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	61% 0.79mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	0% 0mg	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	17% 171mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	44.5% 0.4mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	63% 1.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Navel Oranges have 1.4 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 3.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Navel Oranges have 27.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 3.1 times more Calcium, 2.6 times more Copper, 10.6 times more Iron, 7.9 times more Magnesium, 12.6 times more Manganese, 11 times more Phosphorus, 1.6 times more Potassium, more Selenium, 519 times more Sodium and 17.9 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 2.8 times more Sugars and 6.6 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 10.2 times more Energy, 164.2 times more Fat, 208.2 times more Saturated Fat, 26.1 times more Omega 3, 573.7 times more Omega 6, 5 times more Carbohydrate, 1.8 times more Fiber and 7.9 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein