Comparing Nutrients in 14 ounces Snacks, tortilla chips, light (baked with less oil) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Energy	63.6% 1846kcal	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	35% 11.3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	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	224% 291g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	NA	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	16% 63.5μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	93% 14mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Calcium	63% 631mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	17% 0.15mg	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	81% 6.47mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	180% 1262mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, light (baked with less oil) versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, light (baked with less oil) vs Navel Oranges:

• 14 ounces of Snacks, tortilla chips, light (baked with less oil) have 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin B12 and 23.5 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.1 times more Vitamin B9 and 295.5 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Navel Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, tortilla chips, light (baked with less oil) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, light (baked with less oil) vs Navel Oranges:

• 14 ounces of Snacks, tortilla chips, light (baked with less oil) have 3.7 times more Calcium, 3 times more Copper, 12.5 times more Iron, 8.8 times more Magnesium, 13.8 times more Phosphorus, 1.6 times more Potassium, more Selenium, 400 times more Sodium and 14.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 66.1 times more Water than Snacks, tortilla chips, light (baked with less oil).
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, light (baked with less oil) have 9.5 times more Energy, 101.3 times more Fat, 166.9 times more Saturated Fat, 5.2 times more Omega 3, 216.4 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Fiber and 9.6 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 16 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein