Comparing Nutrients in 1 pound Navel Oranges VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Navel Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	7.66% 222kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	67.3% 11.4g	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	280% 364g	130g per day for Men 19-50 years
Sugars	53% 38.6g	4.2% 3.04g	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	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	89% 50g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	63% 0.82mg	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	18% 72.6μg	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	1% 0.91mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	19.5% 195mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	55.4% 0.5mg	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	7.37% 0.59mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	NA	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	206% 1442mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortilla chips, low fat, baked without fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Tortilla chips, low fat, baked without fat:

• 1 pound of Navel Oranges has 2.1 times more Vitamin B9 and 295.5 times more Vitamin C than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B6 and 5.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Tortilla chips, low fat, baked without fat:

• 1 pound of Navel Oranges has 50.6 times more Water than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 3.7 times more Calcium, 2.8 times more Copper, 12.3 times more Iron, 8.8 times more Magnesium, 13.8 times more Phosphorus, 1.6 times more Potassium, more Selenium, 517 times more Sodium and 14.4 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 12.7 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 9.1 times more Energy, 38 times more Fat, 50 times more Saturated Fat, 8.7 times more Omega 3, 109.7 times more Omega 6, 6.4 times more Carbohydrate, 2.4 times more Fiber and 12.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein