Comparing Nutrients in 1 pound Oranges with Peel VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Oranges with Peel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	9.85% 286kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	440% 74.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	200% 260g	130g per day for Men 19-50 years
Sugars	NA	8.82% 6.4g	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	53.7% 20.4g	52.5% 20g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	73.3% 0.95mg	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	34% 136μg	7.94% 31.8μg	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	358% 322mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	31.8% 318mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	125% 1.13mg	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	45.4% 3.63mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10% 373g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, corn-based, extruded, chips, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Snacks, corn-based, extruded, chips, unsalted:

• 1 pound of Oranges with Peel has 4.3 times more Vitamin B9 and 35.5 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Oranges with Peel .
• 1 pound of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Snacks, corn-based, extruded, chips, unsalted:

• 1 pound of Oranges with Peel has 82.3 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 1.8 times more Calcium, 4.4 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 8.4 times more Phosphorus, 9.6 times more Selenium and 7.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 8.8 times more Energy, 111.3 times more Fat, 124.1 times more Saturated Fat, 37.3 times more Omega 3, 374.7 times more Omega 6, 3.7 times more Carbohydrate and 5.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6