Comparing Nutrients in 1 kilogram Oranges with Peel VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Oranges with Peel	Snacks, banana chips	Recommended Dietary Allowance
Energy	21.7% 630kcal	179% 5190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	346% 336g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	905% 290g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	36.5% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	449% 584g	130g per day for Men 19-50 years
Sugars	NA	487% 353g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	203% 77g	38g per day for Men 19-50 years
Protein	23.2% 13g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	200% 2.6mg	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	35% 140μg	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	70% 63mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, banana chips	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	228% 2.05mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	NA	678% 15.6mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	158% 5360mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, banana chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Snacks, banana chips:

• 1 kilogram of Oranges with Peel has 2.9 times more Vitamin B2, 2.1 times more Vitamin B9 and 11.3 times more Vitamin C than Snacks, banana chips.
• While 1 kg of Snacks, banana chips contains 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, banana chips provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, banana chips have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Snacks, banana chips have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Snacks, banana chips:

• 1 kilogram of Oranges with Peel has 3.9 times more Calcium and 19.1 times more Water than Snacks, banana chips.
• While 1 kg of Snacks, banana chips contains 3.6 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 2.5 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium and 6.8 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, banana chips contains 8.2 times more Energy, 112 times more Fat, 827.7 times more Saturated Fat, 14.1 times more Omega 6, 3.8 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, banana chips provide inadequate amounts of Omega 3 in one kilogram.