Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	6.7% 194kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	22% 7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	528% 8.44g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	104% 17.8g	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	184% 240g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	22% 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	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	49% 18.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	166% 2.16mg	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	21.6% 19.4mg	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	128% 19.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	17% 171mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	47.5% 1.1mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	98% 3326mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, vegetable chips, made from garden vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 14 ounces of Navel Oranges have 2.1 times more Vitamin B9 and 12.1 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 14 oz of Snacks, vegetable chips, made from garden vegetables contain 2 times more Vitamin B1, 6.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6, 32.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 14 ounces of Navel Oranges have 13.6 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 14 oz of Snacks, vegetable chips, made from garden vegetables contain 5.9 times more Copper, 11.9 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 5.7 times more Phosphorus, 5 times more Potassium, 412 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.1 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• While 14 oz of Snacks, vegetable chips, made from garden vegetables contain 9.7 times more Energy, 155.3 times more Fat, 103.6 times more Saturated Fat, 236.3 times more Omega 3, 194.6 times more Omega 6, 4.8 times more Carbohydrate, 2.1 times more Fiber and 5.8 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein