Comparing Nutrients in 500 calories Snack, potato chips, made from dried potatoes, plain VS Oranges

Weight per 500 calories

• Snack, potato chips, made from dried potatoes, plain: 92g
• Oranges: 1064g

Snack, potato chips, made from dried potatoes, plain have 11.6 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 500 calories - Snack, potato chips, made from dried potatoes, plain or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Oranges	7%	2%	91%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.04% 0.049g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	83.3% 14g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	96% 125g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	137% 99g	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	0.22% 0.16g	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	% 0.064g	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.94% 0.064mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	49% 0.64mg	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	4.36% 17.4μg	79.8% 319μg	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	1.22% 1.1mg	629% 566mg	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	84% 12.6mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	53% 0.48mg	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	9.17% 0.73mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	8.74% 36.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	11.6% 0.27mg	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	14.4% 101mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0.67% 0.37μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.059% 2.17g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snack, potato chips, made from dried potatoes, plain vs Oranges:

• Snack, potato chips, made from dried potatoes, plain have 6.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4.8 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B5, 1.4 times more Vitamin B6, 18.3 times more Vitamin B9 and 514.1 times more Vitamin C than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Snack, potato chips, made from dried potatoes, plain as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snack, potato chips, made from dried potatoes, plain vs Oranges:

• Snack, potato chips, made from dried potatoes, plain have more Sodium than Raw Oranges.
• While Raw Oranges contain 27.3 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, 14.5 times more Selenium, 1.4 times more Zinc and 424.4 times more Water than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Raw Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snack, potato chips, made from dried potatoes, plain have 25.4 times more Fat, 49.7 times more Saturated Fat and 74 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.5 times more Carbohydrate, 142.7 times more Sugars, 9.6 times more Fiber and 2.4 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Snack, potato chips, made from dried potatoes, plain as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.