Comparing Nutrients in 1 kilogram Snacks, plantain chips, salted VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, plantain chips, salted	Navel Oranges	Recommended Dietary Allowance
Energy	183% 5310kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	261% 83.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	683% 116g	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	491% 638g	96% 125g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	% 9.2g	% 42.8g	g per day for Men 19-50 years
Fiber	92% 35g	58% 22g	38g per day for Men 19-50 years
Protein	40.7% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Navel Oranges	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	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	87.5% 350μg	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	357% 321mg	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	336% 50.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	238% 286μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	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	121% 9.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	111% 780mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	231% 7860mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.56% 21g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, plantain chips, salted vs Navel Oranges:

• Snacks, plantain chips, salted have 5.8 times more Vitamin A, 1.9 times more Vitamin B3, 4.2 times more Vitamin B5, 5.8 times more Vitamin B6, 33.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B2 and 1.8 times more Vitamin C than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Snacks, plantain chips, salted as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, plantain chips, salted vs Navel Oranges:

• Snacks, plantain chips, salted have 5.1 times more Copper, 7.5 times more Iron, 6.5 times more Magnesium, 9.5 times more Manganese, 3.4 times more Phosphorus, 4.7 times more Potassium, 202 times more Sodium and 4.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 41.1 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, plantain chips, salted have 10.8 times more Energy, 197.3 times more Fat, 490.4 times more Saturated Fat, 8.7 times more Omega 3, 505.1 times more Omega 6, 5.1 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.2 times more Sugars than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.