Comparing Nutrients in 300 calories Snacks, tortilla chips, ranch-flavor VS Oranges

Weight per 300 calories

• Snacks, tortilla chips, ranch-flavor: 60g
• Oranges: 638g

Snacks, tortilla chips, ranch-flavor have 10.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, tortilla chips, ranch-flavor or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	6.62% 2.1g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	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	NA	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Oranges	Recommended Dietary Allowance
Calcium	8.02% 80.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	32% 0.29mg	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	10.3% 0.83mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	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	21.6% 151mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.37μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, ranch-flavor vs Oranges:

• Raw Oranges contain 19.3 times more Vitamin B1, 7.1 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, ranch-flavor vs Oranges:

• Snacks, tortilla chips, ranch-flavor have 1.3 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.2 times more Calcium, 4.7 times more Copper, 7.4 times more Potassium and 294.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, ranch-flavor have 19.3 times more Fat, 22.1 times more Saturated Fat, 3.1 times more Omega 3 and 68.8 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Carbohydrate, 32.9 times more Sugars, 6.4 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.