Comparing Nutrients in 1 kilogram Valencia Oranges VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Valencia Oranges	Sweet Potato Chips	Recommended Dietary Allowance
Energy	17% 490kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	437% 568g	130g per day for Men 19-50 years
Sugars	NA	122% 88.2g	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	65.8% 25g	232% 88g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	412% 5.35mg	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	98% 390μg	93% 370μg	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	539% 485mg	0% 0mg	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	NA	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	40% 400mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	458% 4.12mg	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	11.3% 0.9mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	587% 13.5mg	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	24.3% 170mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Sweet Potato Chips:

• Raw Valencia Oranges have more Vitamin C than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 98.7 times more Vitamin A, 4 times more Vitamin B2, 7.6 times more Vitamin B3, 6.2 times more Vitamin B5 and 8.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unsalted Sweet Potato Chips have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Valencia Oranges as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Sweet Potato Chips:

• Raw Valencia Oranges have 19.1 times more Water than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.5 times more Calcium, 11.1 times more Copper, 23.6 times more Iron, 6.5 times more Magnesium, 58.7 times more Manganese, 8.5 times more Phosphorus, 5.2 times more Potassium, more Sodium and 8.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips contain 10.9 times more Energy, 107.8 times more Fat, 84 times more Saturated Fat, 71.5 times more Omega 3, 251.8 times more Omega 6, 4.8 times more Carbohydrate, 3.5 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.