Comparing Nutrients in 1 kilogram Valencia Oranges VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Valencia Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	17% 490kcal	154% 4480kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	617% 802g	130g per day for Men 19-50 years
Sugars	NA	9.24% 6.7g	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	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	139% 53g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	196% 110g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	138% 1.8mg	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	40% 160μg	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	2.22% 2mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	40% 400mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	122% 1.1mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	231% 970mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	454% 3180mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	NA	285% 157μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tortilla chips, low fat, baked without fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Tortilla chips, low fat, baked without fat:

• 1 kilogram of Valencia Oranges has 2.4 times more Vitamin B9 and 242.5 times more Vitamin C than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 2.5 times more Vitamin B1, 7 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Tortilla chips, low fat, baked without fat:

• 1 kilogram of Valencia Oranges has 50.8 times more Water than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 4 times more Calcium, 3 times more Copper, 17.8 times more Iron, 9.7 times more Magnesium, 18.7 times more Phosphorus, 1.5 times more Potassium, more Sodium and 19.2 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortilla chips, low fat, baked without fat contains 9.1 times more Energy, 19 times more Fat, 24.3 times more Saturated Fat, 4.9 times more Omega 3, 57.4 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Fiber and 10.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein