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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Navel 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	0.7% 0.68g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	211% 36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	188% 244g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	37% 14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	160% 5425mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.23% 8.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, plain, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Snacks, potato chips, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 2.7 times more Vitamin C than Snacks, potato chips, plain, salted.
• While 1 lb of Snacks, potato chips, plain, salted contains 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 11.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.7 times more Vitamin B6, 69.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, potato chips, plain, salted provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navel Oranges has 2 times more Calcium and 46.2 times more Water than Snacks, potato chips, plain, salted.
• While 1 lb of Snacks, potato chips, plain, salted contains 6 times more Copper, 9.8 times more Iron, 5.7 times more Magnesium, 14.8 times more Manganese, 6.7 times more Phosphorus, 7.2 times more Potassium, more Selenium, 527 times more Sodium and 13.6 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 25.8 times more Sugars and more Fructose than Snacks, potato chips, plain, salted.
• While 1 lb of Snacks, potato chips, plain, salted contains 10.9 times more Energy, 226.5 times more Fat, 200 times more Saturated Fat, 39.8 times more Omega 3, 343.7 times more Omega 6, 4.3 times more Carbohydrate, 1.4 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein