Comparing Nutrients in 1 kilogram Navel Oranges VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Navel Oranges	Salted Soy Chips	Recommended Dietary Allowance
Energy	17% 490kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	75.8% 73.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	213% 36.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	409% 532g	130g per day for Men 19-50 years
Sugars	117% 85g	25% 18g	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	92% 35g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	473% 265g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Salted Soy Chips	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	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	395% 5.13mg	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	600% 2400μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Salted Soy Chips	Recommended Dietary Allowance
Calcium	43% 430mg	171% 1710mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2729% 24.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	650% 52mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	887% 20.4mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	561% 8420mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Salted Soy Chips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Salted Soy Chips:

• 1 kilogram of Navel Oranges has more Vitamin C than Salted Soy Chips.
• While 1 kg of Salted Soy Chips or Crisps Snacks contains 4.9 times more Vitamin B1, 6.8 times more Vitamin B2, 7 times more Vitamin B3, 5.4 times more Vitamin B5, 6.5 times more Vitamin B6, 7.1 times more Vitamin B9, 6.7 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 Salted Soy Chips have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Salted Soy Chips:

• 1 kilogram of Navel Oranges has 3.3 times more Phosphorus, 23.7 times more Potassium and 10.1 times more Water than Salted Soy Chips.
• While 1 kg of Salted Soy Chips or Crisps Snacks contains 4 times more Calcium, 63 times more Copper, 40 times more Iron, 15.5 times more Magnesium, 70.3 times more Manganese, more Selenium, 842 times more Sodium and 18.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.7 times more Sugars than Salted Soy Chips.
• While 1 kg of Salted Soy Chips or Crisps Snacks contains 7.9 times more Energy, 49 times more Fat, 64.8 times more Saturated Fat, 44.2 times more Omega 3, 157.4 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Fiber and 29.1 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein