Comparing Nutrients in 1 kilogram Navel Oranges VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Navel Oranges	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	17% 490kcal	188% 5450kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	270% 86.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	908% 154g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	426% 554g	130g per day for Men 19-50 years
Sugars	117% 85g	10.5% 7.6g	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	31% 22.5g	2.34% 1.7g	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	% 19.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 4.3g	g per day for Men 19-50 years
Fiber	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	379% 4.93mg	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	85% 340μg	47.5% 190μg	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	657% 591mg	13.3% 12mg	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	10% 1.5mg	915% 137mg	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

	Navel Oranges	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	43% 430mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	151% 1.36mg	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	16.3% 1.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	113% 2.6mg	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	33% 230mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	187% 6370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	353% 5290mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snack, potato chips, made from dried potatoes, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snack, potato chips, made from dried potatoes, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snack, potato chips, made from dried potatoes, plain:

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B9 and 49.3 times more Vitamin C than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 6.2 times more Vitamin B6, 91.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snack, potato chips, made from dried potatoes, plain:

• 1 kilogram of Navel Oranges has 2.5 times more Calcium and 36.3 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 3.5 times more Copper, 6.2 times more Iron, 3.6 times more Magnesium, 9 times more Manganese, 4.8 times more Phosphorus, 3.8 times more Potassium, 529 times more Sodium and 7.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 11.2 times more Sugars and 13.2 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 11.1 times more Energy, 235.2 times more Fat, 508.4 times more Saturated Fat, 5.9 times more Omega 3, 671.2 times more Omega 6, 4.4 times more Carbohydrate, 1.3 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein