Comparing Nutrients in 1 pound Fat Free Potato Chips VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Fat Free Potato Chips	Valencia Oranges	Recommended Dietary Allowance
Energy	59.3% 1719kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	41.5% 54g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	89.5% 34g	30% 11.3g	38g per day for Men 19-50 years
Protein	78% 43.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	22% 0.29mg	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	51% 204μg	44.2% 177μg	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	47% 42mg	244% 220mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	18.6% 0.17mg	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	202% 16mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	108% 757mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	217% 7384mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fat Free Potato Chips vs Valencia Oranges:

• Salted Fat Free Potato Chips have 12.4 times more Vitamin B1, 2.9 times more Vitamin B2, 23.5 times more Vitamin B3 and 12.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 5.2 times more Vitamin C than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Salted Fat Free Potato Chips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fat Free Potato Chips vs Valencia Oranges:

• Salted Fat Free Potato Chips have 4.7 times more Copper, 39.7 times more Iron, 7 times more Magnesium, 9.8 times more Phosphorus, 9.1 times more Potassium, more Sodium and 12.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 43.2 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Raw Valencia Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Salted Fat Free Potato Chips have 7.7 times more Energy, 3.8 times more Omega 3, 4.5 times more Omega 6, 7 times more Carbohydrate, 3 times more Fiber and 9.3 times more Protein than Raw Valencia Oranges.
• Both Salted Fat Free Potato Chips as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.