Comparing Nutrients in 1 kilogram Oranges with Peel VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Oranges with Peel	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	21.7% 630kcal	188% 5450kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	270% 86.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	908% 154g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	426% 554g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.6g	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	NA	2.34% 1.7g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	118% 45g	76.3% 29g	38g per day for Men 19-50 years
Protein	23.2% 13g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	379% 4.93mg	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	75% 300μg	47.5% 190μg	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	789% 710mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	915% 137mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	70% 700mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	151% 1.36mg	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	100% 8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	31.4% 220mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	187% 6370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	353% 5290mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, potato chips, made from dried potatoes, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Snack, potato chips, made from dried potatoes, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Snack, potato chips, made from dried potatoes, plain:

• 1 kilogram of Oranges with Peel has 1.6 times more Vitamin B9 and 59.2 times more Vitamin C than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Oranges with Peel .
• 1 kilogram of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Snack, potato chips, made from dried potatoes, plain:

• 1 kilogram of Oranges with Peel has 4.1 times more Calcium and 34.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 2.4 times more Copper, 2.9 times more Magnesium, 5 times more Phosphorus, 3.3 times more Potassium, 264.5 times more Sodium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, potato chips, made from dried potatoes, plain contain similar levels of Iron per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.6 times more Fiber than Snack, potato chips, made from dried potatoes, plain.
• While 1 kg of Snack, potato chips, made from dried potatoes, plain contains 8.7 times more Energy, 117.6 times more Fat, 246.9 times more Saturated Fat, 3.3 times more Omega 3, 350.9 times more Omega 6, 3.6 times more Carbohydrate and 3.6 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6