Comparing Nutrients in 300 calories Snacks, potato chips, made from dried potatoes, fat-free, made with olestra VS Oranges

Weight per 300 calories

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 119g
• Oranges: 638g

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 5.4 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, potato chips, made from dried potatoes, fat-free, made with olestra or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	82.3% 59.7g	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	0.23% 0.17g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.66g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	29.5% 0.38mg	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	20% 79.4μg	48% 191μg	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	143% 129mg	377% 340mg	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	0% 0mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oranges	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	3.13% 125μg	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	17% 1.35mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	6.94% 0.16mg	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	22.4% 157mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	32.5% 1104mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	34% 509mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Oranges:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 13.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Oranges:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 2.1 times more Iron, 2.9 times more Manganese, 1.8 times more Phosphorus, more Sodium and 2.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10.8 times more Calcium, 1.5 times more Copper and 177.6 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Raw Oranges have similar amounts of Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 85.3 times more Sugars and 1.8 times more Fiber than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.