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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, potato chips, lightly salted	Oranges	Recommended Dietary Allowance
Energy	87.6% 2540kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	165% 161g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	117% 1.88g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	58.5% 42.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	50% 19g	28.6% 11g	38g per day for Men 19-50 years
Protein	54.4% 30.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	227% 2.95mg	21% 0.27mg	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	65.8% 263μg	34% 136μg	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	138% 124mg	268% 241mg	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	233% 35mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	6.95% 278μg	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	81% 6.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	4.93% 0.11mg	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	96% 671mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	174% 5915mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	62.3% 6.85mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	10.6% 393g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, lightly salted have 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 19.4 times more Vitamin B3, 3.3 times more Vitamin B5, 10.9 times more Vitamin B6, 1.9 times more Vitamin B9, 42.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 1.9 times more Vitamin C than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, potato chips, lightly salted have 6.6 times more Copper, 14.3 times more Iron, 6.2 times more Magnesium, 19.1 times more Manganese, 10.6 times more Phosphorus, 7.2 times more Potassium, 15.6 times more Selenium, more Sodium and 21.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 64.3 times more Water than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, lightly salted have 11.9 times more Energy, 294.9 times more Fat, 366 times more Saturated Fat, 59.1 times more Omega 3, 665.8 times more Omega 6, 4.6 times more Carbohydrate, 1.8 times more Fiber and 7.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 27.5 times more Sugars than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.