Comparing Nutrients in 14 ounces Snacks, pita chips, salted VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, pita chips, salted	Navel Oranges	Recommended Dietary Allowance
Energy	62.5% 1814kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.33g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.03g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	26% 19g	46.5% 33.7g	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	7.4% 5.36g	12.3% 8.93g	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	% 3.25g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	39.7% 15g	23% 8.73g	38g per day for Men 19-50 years
Protein	83.6% 46.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	24% 0.31mg	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	134% 536μg	33.7% 135μg	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	0% 0mg	261% 235mg	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	183% 27.5mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Navel Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	228% 18.2mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	5% 0.12mg	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	70.3% 492mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	239% 131μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	226% 3389mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pita chips, salted vs Navel Oranges:

• Snacks, pita chips, salted have 8.2 times more Vitamin B1, 6 times more Vitamin B2, 16.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9, 46.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, pita chips, salted vs Navel Oranges:

• Snacks, pita chips, salted have 3.6 times more Copper, 35.3 times more Iron, 3.4 times more Magnesium, 22.6 times more Manganese, 5.4 times more Phosphorus, more Selenium, 854 times more Sodium and 12 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium, 1.3 times more Potassium and 43 times more Water than Snacks, pita chips, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pita chips, salted have 9.3 times more Energy, 101.3 times more Fat, 78.9 times more Saturated Fat, 11 times more Omega 3, 88 times more Omega 6, 5.4 times more Carbohydrate, 1.7 times more Fiber and 13 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Sugars and 1.7 times more Fructose than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.