Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	17% 490kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	269% 261g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	211% 67.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	713% 121g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	498% 648g	130g per day for Men 19-50 years
Sugars	117% 85g	8.7% 6.3g	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	31% 22.5g	2.2% 1.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 3.9g	g per day for Men 19-50 years
Fiber	58% 22g	84.2% 32g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	81.4% 45.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	317% 4.12mg	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	67.5% 270μg	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	133% 120mg	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	145% 22mg	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	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	43% 430mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	170% 1.53mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	157% 3.6mg	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	184% 1290mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	224% 7600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, made from dried potatoes, reduced fat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.9 times more Vitamin C than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 kg of Snacks, potato chips, made from dried potatoes, reduced fat contains 3.1 times more Vitamin B1, 8.5 times more Vitamin B3, 3.2 times more Vitamin B5, 5.2 times more Vitamin B6, 14.5 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 Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 1 kilogram of Navel Oranges has 1.5 times more Calcium and 38.7 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 kg of Snacks, potato chips, made from dried potatoes, reduced fat contains 3.9 times more Copper, 8.5 times more Iron, 4.1 times more Magnesium, 12.4 times more Manganese, 5.6 times more Phosphorus, 4.6 times more Potassium, more Selenium, 450 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 13.5 times more Sugars and 14.1 times more Fructose than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 kg of Snacks, potato chips, made from dried potatoes, reduced fat contains 10.2 times more Energy, 174.3 times more Fat, 397.6 times more Saturated Fat, 4.8 times more Omega 3, 527.1 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Fiber and 5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein