Comparing Nutrients in 1 kilogram Oranges with Peel VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	21.7% 630kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	502% 653g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	0.97% 0.7g	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	% 8.5g	g per day for Men 19-50 years
Fiber	118% 45g	139% 53g	38g per day for Men 19-50 years
Protein	23.2% 13g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	164% 2.13mg	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	75% 300μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	0% 0mg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	70% 700mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, tortilla chips, unsalted, white corn per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Oranges with Peel has 6.7 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Oranges with Peel has 39.4 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 2.5 times more Calcium, 9.2 times more Copper, 2.9 times more Iron, 10.4 times more Magnesium, 9.1 times more Phosphorus, 9.6 times more Selenium and 22.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, tortilla chips, unsalted, white corn contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, tortilla chips, unsalted, white corn contains 8 times more Energy, 77.9 times more Fat, 70.2 times more Saturated Fat, 68.5 times more Omega 3, 201.4 times more Omega 6, 4.2 times more Carbohydrate and 6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6