Comparing Nutrients in 1 kilogram Navel Oranges VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	17% 490kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	188% 182g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	82.2% 26.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	237% 40.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	549% 714g	130g per day for Men 19-50 years
Sugars	117% 85g	69% 50g	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	126% 48g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, white, restructured, baked	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	283% 3.4mg	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	256% 41mg	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	392% 5.1mg	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	0% 0μg	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	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, white, restructured, baked	Recommended Dietary Allowance
Calcium	43% 430mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.4% 1055μg	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	102% 430mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	212% 7210mg	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	357% 5360mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, white, restructured, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Snacks, potato chips, white, restructured, baked 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, white, restructured, baked:

• 1 kilogram of Navel Oranges has more Vitamin B9 and more Vitamin C than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 5 times more Vitamin B1, 1.4 times more Vitamin B2, 9.6 times more Vitamin B3, 6.5 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, white, restructured, baked have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Snacks, potato chips, white, restructured, baked 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, white, restructured, baked:

• 1 kilogram of Navel Oranges has 61.4 times more Water than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 2.9 times more Calcium, 2.7 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 11.9 times more Phosphorus, 4.3 times more Potassium, more Selenium, 536 times more Sodium and 5.6 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 1.7 times more Sugars than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 9.6 times more Energy, 121.3 times more Fat, 154.8 times more Saturated Fat, 21.9 times more Omega 3, 175.5 times more Omega 6, 5.7 times more Carbohydrate, 2.2 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein