Comparing Nutrients in 14 ounces Snacks, potato chips, lightly salted VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, potato chips, lightly salted	Oranges with Peel	Recommended Dietary Allowance
Energy	76.6% 2223kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	145% 140g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	47% 18g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	28.4% 0.37mg	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	57.5% 230μg	29.8% 119μg	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	120% 108mg	313% 282mg	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	204% 30.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.53% 95mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	71% 5.68mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	NA	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	84% 587mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	152% 5175mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, lightly salted VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, potato chips, lightly salted versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, potato chips, lightly salted vs Oranges with Peel :

• 14 ounces of Snacks, potato chips, lightly salted have 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 11 times more Vitamin B3, 2.5 times more Vitamin B5, 7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.6 times more Vitamin C than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, potato chips, lightly salted vs Oranges with Peel :

• 14 ounces of Snacks, potato chips, lightly salted have 5.2 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 6.7 times more Phosphorus, 6.7 times more Potassium, 11.1 times more Selenium, 93.5 times more Sodium and 13.7 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.9 times more Calcium and 61 times more Water than Snacks, potato chips, lightly salted.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, potato chips, lightly salted have 8.9 times more Energy, 118 times more Fat, 156.9 times more Saturated Fat, 25.9 times more Omega 3, 272.4 times more Omega 6, 3.5 times more Carbohydrate and 5.2 times more Protein than Oranges with Peel .
• Both Snacks, potato chips, lightly salted and Oranges with Peel offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6