Comparing Nutrients in 1 kilogram Oranges VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	16.2% 470kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	343% 110g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	407% 529g	130g per day for Men 19-50 years
Sugars	129% 94g	3.03% 2.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	126% 48g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, potato chips, plain, unsalted	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	508% 6.6mg	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	113% 450μg	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	346% 311mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	340% 3.06mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	191% 4.4mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	99% 11mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, potato chips, plain, unsalted:

• Raw Oranges have more Vitamin A and 1.7 times more Vitamin C than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 13.6 times more Vitamin B3, 1.6 times more Vitamin B5, 11 times more Vitamin B6, 1.5 times more Vitamin B9, 50.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Snacks, potato chips, plain, unsalted:

• Raw Oranges have 1.7 times more Calcium and 45.7 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 6.8 times more Copper, 16.3 times more Iron, 6.7 times more Magnesium, 17.6 times more Manganese, 11.8 times more Phosphorus, 7 times more Potassium, 16.2 times more Selenium and 15.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 42.5 times more Sugars than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 11.4 times more Energy, 288.3 times more Fat, 730.7 times more Saturated Fat, 27.1 times more Omega 3, 665.6 times more Omega 6, 4.5 times more Carbohydrate, 2 times more Fiber and 7.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.