Comparing Nutrients in 1 kilogram Oranges VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	16.2% 470kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	269% 261g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	211% 67.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	713% 121g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	498% 648g	130g per day for Men 19-50 years
Sugars	129% 94g	8.7% 6.3g	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	2.2% 1.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	63% 24g	84.2% 32g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	81.4% 45.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	317% 4.12mg	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	75% 300μg	67.5% 270μg	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	591% 532mg	133% 120mg	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	12% 1.8mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	40% 400mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	170% 1.53mg	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	12.5% 1mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	157% 3.6mg	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	20% 140mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	224% 7600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Raw Oranges have more Vitamin A, 2.7 times more Vitamin B2 and 4.4 times more Vitamin C than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 2.4 times more Vitamin B1, 12.7 times more Vitamin B3, 3.3 times more Vitamin B5, 6.9 times more Vitamin B6, 12.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Raw Oranges have 1.4 times more Calcium and 39.1 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 3.4 times more Copper, 11.1 times more Iron, 4.5 times more Magnesium, 14.4 times more Manganese, 9.2 times more Phosphorus, 4.2 times more Potassium, 5.8 times more Selenium, more Sodium and 10 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 14.8 times more Sugars than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 10.7 times more Energy, 217.8 times more Fat, 450.6 times more Saturated Fat, 6.1 times more Omega 3, 673.5 times more Omega 6, 5.5 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.