Comparing Nutrients in 1 kilogram Potato chips, without salt, reduced fat VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Potato chips, without salt, reduced fat	Navel Oranges	Recommended Dietary Allowance
Energy	168% 4870kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	130% 41.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 678g	96% 125g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	161% 61g	58% 22g	38g per day for Men 19-50 years
Protein	127% 71g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	60.8% 0.79mg	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	25% 100μg	85% 340μg	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	286% 257mg	657% 591mg	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	365% 54.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Navel Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	43.3% 0.39mg	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	169% 13.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	276% 1930mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	513% 17440mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Potato chips, without salt, reduced fat vs Navel Oranges:

• Potato chips, without salt, reduced fat have 3.1 times more Vitamin B1, 5.3 times more Vitamin B2, 16.5 times more Vitamin B3, 8.5 times more Vitamin B6, 36.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B9 and 2.3 times more Vitamin C than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Potato chips, without salt, reduced fat vs Navel Oranges:

• Potato chips, without salt, reduced fat have 8.9 times more Copper, 10.4 times more Iron, 8.1 times more Magnesium, 8.4 times more Phosphorus, 10.5 times more Potassium, more Selenium and 12.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium and 86 times more Water than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• Potato chips, without salt, reduced fat have 9.9 times more Energy, 138.7 times more Fat, 244.7 times more Saturated Fat, 21.1 times more Omega 3, 467.4 times more Omega 6, 5.4 times more Carbohydrate, 2.8 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 38.6 times more Sugars than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.