Comparing Nutrients in 1 pound Snacks, tortilla chips, ranch-flavor VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Valencia Oranges	Recommended Dietary Allowance
Energy	78.4% 2272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	41.5% 54g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4.85g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	30% 11.3g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Valencia Oranges	Recommended Dietary Allowance
Calcium	60.8% 608mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	78.2% 6.26mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	163% 1143mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	NA	55μg per day for Men 19-50 years
Sodium	157% 2354mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, ranch-flavor vs Valencia Oranges:

• Snacks, tortilla chips, ranch-flavor have 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 1 pound for Snacks, tortilla chips, ranch-flavor vs Valencia Oranges:

• Snacks, tortilla chips, ranch-flavor have 3.4 times more Calcium, 2.7 times more Copper, 15.3 times more Iron, 8.7 times more Magnesium, 15.9 times more Manganese, 14.8 times more Phosphorus, 1.4 times more Potassium, more Sodium and 23.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 27.5 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, ranch-flavor have 10.2 times more Energy, 82.1 times more Fat, 101.1 times more Saturated Fat, 14.7 times more Omega 3, 299.9 times more Omega 6, 5.3 times more Carbohydrate, 1.6 times more Fiber and 6.9 times more Protein than Raw Valencia Oranges.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.