Comparing Nutrients in 1 pound Navel Oranges VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	7.66% 222kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	236% 40g	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	235% 306g	130g per day for Men 19-50 years
Sugars	53% 38.6g	7.57% 5.5g	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	1% 0.73g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 4.04g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	56% 21.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	70.5% 0.92mg	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	25% 100μg	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	0% 0mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	19.5% 195mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	70.4% 1.6mg	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	152% 1061mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortilla chips, yellow, plain, salted per 1 lb

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

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

• 1 pound of Navel Oranges has 1.5 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 1.9 times more Vitamin B1, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 19.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tortilla chips, yellow, plain, salted 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, yellow, plain, salted:

• 1 pound of Navel Oranges has 44.3 times more Water than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 2.4 times more Calcium, 2.7 times more Copper, 10.2 times more Iron, 7.6 times more Magnesium, 12.3 times more Manganese, 10.2 times more Phosphorus, more Selenium, 310 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Tortilla chips, yellow, plain, salted contain similar levels of Potassium per one pound.
• 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 7 times more Sugars and 14.1 times more Fructose than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 10.1 times more Energy, 148.9 times more Fat, 163.3 times more Saturated Fat, 34.8 times more Omega 3, 384.7 times more Omega 6, 5.4 times more Carbohydrate, 2.1 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein