Comparing Nutrients in 1 kilogram Oranges with Peel VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	21.7% 630kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	343% 110g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	407% 529g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	126% 48g	38g per day for Men 19-50 years
Protein	23.2% 13g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, plain, unsalted	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	508% 6.6mg	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	113% 450μg	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	346% 311mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	70% 700mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	340% 3.06mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	NA	191% 4.4mg	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	31.4% 220mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	99% 11mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, plain, unsalted per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 2.3 times more Vitamin C than Snacks, potato chips, plain, unsalted.
• While 1 kg of Snacks, potato chips, plain, unsalted contains 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 7.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, plain, unsalted provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Oranges with Peel as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Snacks, potato chips, plain, unsalted:

• 1 kilogram of Oranges with Peel has 2.9 times more Calcium and 43.3 times more Water than Snacks, potato chips, plain, unsalted.
• While 1 kg of Snacks, potato chips, plain, unsalted contains 5.4 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 7.5 times more Phosphorus, 6.5 times more Potassium, 11.6 times more Selenium and 9.9 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, potato chips, plain, unsalted contains 8.5 times more Energy, 115.3 times more Fat, 313.1 times more Saturated Fat, 11.9 times more Omega 3, 272.3 times more Omega 6, 3.4 times more Carbohydrate and 5.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, plain, unsalted offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6