Comparing Nutrients in 1 pound Valencia Oranges VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Valencia Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	7.66% 222kcal	83.2% 2413kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	211% 36g	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	188% 244g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	185% 2.4mg	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	33% 132μg	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	109% 98mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	18% 181mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.95% 278μg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	85% 1.95mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	160% 5425mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.23% 8.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Snacks, potato chips, plain, salted:

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 17.4 times more Vitamin B3, 3.8 times more Vitamin B5 and 8.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Snacks, potato chips, plain, salted:

• Raw Valencia Oranges have 1.9 times more Calcium and 46.4 times more Water than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 6.3 times more Copper, 14.2 times more Iron, 6.3 times more Magnesium, 18.7 times more Manganese, 9 times more Phosphorus, 6.7 times more Potassium, more Sodium and 18.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, plain, salted contain 10.9 times more Energy, 113.3 times more Fat, 97.1 times more Saturated Fat, 22.4 times more Omega 3, 179.6 times more Omega 6, 4.5 times more Carbohydrate and 6.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, potato chips, plain, salted have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.