Comparing Nutrients in 500 calories Navel Oranges VS Snacks, banana chips

Weight per 500 calories

• Navel Oranges: 1020g
• Snacks, banana chips: 96g

Snacks, banana chips have 10.6 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Snacks, banana chips?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	87.2% 28g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	47% 34g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	3.96% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.43% 3.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	6.82% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	1.26% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.28% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	19.3% 0.25mg	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	86.7% 347μg	3.37% 13.5μg	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	670% 603mg	6.74% 6.07mg	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	10.2% 1.53mg	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Calcium	44% 439mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	22% 0.2mg	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	16.6% 1.33mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	17.4% 73.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	65.3% 1.5mg	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	33.5% 235mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.63% 1.45μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.11% 4.14g	3700g per day for Men 19-50 years

Navel Oranges VS Snacks, Banana Chips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Snacks, banana chips?

Lets compare vitamin content per 500 calories of Navel Oranges vs Snacks, banana chips:

• 500 calories of Navel Oranges have 31.8 times more Vitamin A, 8.5 times more Vitamin B1, 31.8 times more Vitamin B2, 6.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, 25.7 times more Vitamin B9, 99.4 times more Vitamin C and 6.6 times more Vitamin E than Snacks, banana chips.
• 500 calories of Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Snacks, banana chips have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Snacks, banana chips:

• 500 calories of Navel Oranges have 25.3 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 4.4 times more Phosphorus, 3.3 times more Potassium and 211.8 times more Water than Snacks, banana chips.
• While 500 kcal of Snacks, banana chips contain 5.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Snacks, banana chips contain similar levels of Iron per 500 calories.
• 500 calories of Snacks, banana chips lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Snacks, banana chips lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 2.3 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fiber and 4.2 times more Protein than Snacks, banana chips.
• While 500 kcal of Snacks, banana chips contain 21.1 times more Fat and 160.9 times more Saturated Fat than Raw Navel Oranges.
• Both Navel Oranges and Snacks, banana chips offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, banana chips provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Snacks, banana chips provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.