Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Navel Oranges	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17% 490kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	119% 20.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	525% 683g	130g per day for Men 19-50 years
Sugars	117% 85g	65.7% 47.6g	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	18.6% 13.5g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	100% 38g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, pita chips, salted	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	467% 5.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	84% 1.1mg	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	338% 1350μg	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	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	10% 1.5mg	462% 69.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	43% 430mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	574% 46mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	285% 6.56mg	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	177% 1240mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	602% 331μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	569% 8540mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, pita chips, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snacks, pita chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snacks, pita chips, salted:

• 1 kilogram of Navel Oranges has more Vitamin C than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 8.2 times more Vitamin B1, 6 times more Vitamin B2, 16.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 46.2 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, pita chips, salted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, pita chips, salted:

• 1 kilogram of Navel Oranges has 2.5 times more Calcium, 1.3 times more Potassium and 43 times more Water than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 3.6 times more Copper, 35.3 times more Iron, 3.4 times more Magnesium, 22.6 times more Manganese, 5.4 times more Phosphorus, more Selenium, 854 times more Sodium and 12 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.8 times more Sugars and 1.7 times more Fructose than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 9.3 times more Energy, 101.3 times more Fat, 78.9 times more Saturated Fat, 11 times more Omega 3, 88 times more Omega 6, 5.4 times more Carbohydrate, 1.7 times more Fiber and 13 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein