Comparing Nutrients in 1 kilogram Navel Oranges VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Navel Oranges	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	17% 490kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	11.8% 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	644% 838g	130g per day for Men 19-50 years
Sugars	117% 85g	51% 37g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	197% 75g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	900% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	403% 64.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	615% 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	85% 340μg	113% 450μg	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	103% 93mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	193% 1.74mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	479% 16280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	67.3% 7.4mg	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 Fat Free Potato Chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Fat Free Potato Chips:

• 1 kilogram of Navel Oranges has 6.4 times more Vitamin C than Fat Free Potato Chips.
• While 1 kg of Salted Fat Free Potato Chips contains 15.9 times more Vitamin B1, 2.3 times more Vitamin B2, 15.2 times more Vitamin B3, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Fat Free Potato Chips:

• 1 kilogram of Navel Oranges has 1.2 times more Calcium and 43 times more Water than Fat Free Potato Chips.
• While 1 kg of Salted Fat Free Potato Chips contains 4.5 times more Copper, 27.5 times more Iron, 6.4 times more Magnesium, 7.3 times more Phosphorus, 9.8 times more Potassium, more Selenium, 643 times more Sodium and 9.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.3 times more Sugars than Fat Free Potato Chips.
• While 1 kg of Salted Fat Free Potato Chips contains 7.7 times more Energy, 6.7 times more Omega 3, 6.7 times more Carbohydrate, 3.4 times more Fiber and 10.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in one kilogram.