Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Valencia Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	17% 490kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	254% 246g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	111% 35.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	483% 627g	130g per day for Men 19-50 years
Sugars	NA	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	105% 40g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	154% 2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	40% 400mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	112% 1mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	159% 3.65mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	76% 2590mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	346% 5190mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, tortilla chips, ranch-flavor:

• Raw Valencia Oranges have 1.8 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, tortilla chips, ranch-flavor:

• Raw Valencia Oranges have 27.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.4 times more Calcium, 2.7 times more Copper, 15.3 times more Iron, 8.7 times more Magnesium, 15.9 times more Manganese, 14.8 times more Phosphorus, 1.4 times more Potassium, more Sodium and 23.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, tortilla chips, ranch-flavor contain 10.2 times more Energy, 82.1 times more Fat, 101.1 times more Saturated Fat, 14.7 times more Omega 3, 299.9 times more Omega 6, 5.3 times more Carbohydrate, 1.6 times more Fiber and 6.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 1 kg.