Comparing Nutrients in 1 kilogram Navel Oranges VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	17% 490kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	86.8% 27.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	520% 88.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	518% 674g	130g per day for Men 19-50 years
Sugars	117% 85g	16.7% 12g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 8.9g	g per day for Men 19-50 years
Fiber	58% 22g	124% 47g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	118% 66.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	155% 2.02mg	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	55% 220μg	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	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	43% 430mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	117% 1.05mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	155% 3.57mg	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	334% 2340mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	207% 3100mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortilla chips, yellow, plain, salted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Tortilla chips, yellow, plain, salted:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 1.9 times more Vitamin B1, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 19.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tortilla chips, yellow, plain, 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 Tortilla chips, yellow, plain, salted:

• 1 kilogram of Navel Oranges has 44.3 times more Water than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 2.4 times more Calcium, 2.7 times more Copper, 10.2 times more Iron, 7.6 times more Magnesium, 12.3 times more Manganese, 10.2 times more Phosphorus, more Selenium, 310 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Tortilla chips, yellow, plain, salted contain similar levels of Potassium per one kilogram.
• 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 7 times more Sugars and 14.1 times more Fructose than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 10.1 times more Energy, 148.9 times more Fat, 163.3 times more Saturated Fat, 34.8 times more Omega 3, 384.7 times more Omega 6, 5.4 times more Carbohydrate, 2.1 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein