Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, plain VS Oranges

Weight per 500 calories

• Snacks, corn-based, extruded, chips, plain: 93g
• Oranges: 1064g

Snacks, corn-based, extruded, chips, plain have 11.5 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 - Snacks, corn-based, extruded, chips, plain or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	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	41% 53g	96% 125g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	9.76% 3.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.2% 5.72g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.63% 0.044mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	1.86% 7.42μg	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	0% 0mg	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	44.7% 6.7mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Oranges	Recommended Dietary Allowance
Calcium	13% 128mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48μg	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	14% 1.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	16% 66.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	25.7% 180mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	13% 7.05μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 477mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, chips, plain vs Oranges:

• Snacks, corn-based, extruded, chips, plain have 3.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 42 times more Vitamin A, 21.2 times more Vitamin B1, 5.9 times more Vitamin B2, 3.8 times more Vitamin B3, 15.1 times more Vitamin B5, 4.1 times more Vitamin B6, 43 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, chips, plain vs Oranges:

• Snacks, corn-based, extruded, chips, plain have 1.2 times more Phosphorus, 1.3 times more Selenium, more Sodium and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 5.1 times more Copper, 1.6 times more Magnesium, 14.4 times more Potassium and 929.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Raw Oranges have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, chips, plain have 24.2 times more Fat, 25.2 times more Saturated Fat, 3.5 times more Omega 3 and 78.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.4 times more Carbohydrate, 397.1 times more Sugars, 6.9 times more Fiber and 1.7 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, chips, plain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.