Comparing Nutrients in 1 pound Valencia Oranges VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Valencia Oranges	Snacks, banana chips	Recommended Dietary Allowance
Energy	7.66% 222kcal	81% 2354kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	411% 131g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	221% 160g	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	30% 11.3g	92% 35g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	91% 1.18mg	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	44.2% 177μg	16% 63.5μg	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	244% 220mg	31.8% 28.6mg	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	NA	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, banana chips	Recommended Dietary Allowance
Calcium	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	103% 0.93mg	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	5.1% 0.41mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	308% 7.08mg	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	11% 77mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	71.5% 2431mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Snacks, banana chips:

• Raw Valencia Oranges have 3 times more Vitamin A, 2.4 times more Vitamin B2, 2.8 times more Vitamin B9 and 7.7 times more Vitamin C than Snacks, banana chips.
• While Snacks, banana chips contain 2.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, banana chips have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Valencia Oranges as well as Snacks, banana chips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Snacks, banana chips:

• Raw Valencia Oranges have 2.2 times more Calcium and 20.1 times more Water than Snacks, banana chips.
• While Snacks, banana chips contain 5.5 times more Copper, 13.9 times more Iron, 7.6 times more Magnesium, 67.8 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium and 12.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.6 times more Omega 3 than Snacks, banana chips.
• While Snacks, banana chips contain 10.6 times more Energy, 112 times more Fat, 827.7 times more Saturated Fat, 14.1 times more Omega 6, 4.9 times more Carbohydrate, 3.1 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, banana chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.