Comparing Nutrients in 500 calories Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Oranges

Weight per 500 calories

• Snacks, potato chips, made from dried potatoes (preformed), multigrain: 99g
• Oranges: 1064g

Snacks, potato chips, made from dried potatoes (preformed), multigrain 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 500 calories - Snacks, potato chips, made from dried potatoes (preformed), multigrain or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	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	49.8% 64.7g	96% 125g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	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	0.55% 0.4g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 2.54g	NA	g per day for Men 19-50 years
Fiber	7.03% 2.67g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.37% 5.25g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.47% 0.084mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	3.96% 16μg	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	0.77% 0.69mg	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	60% 9mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Oranges	Recommended Dietary Allowance
Calcium	2.57% 25.7mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	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	10.5% 0.84mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.43% 39.6mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	18% 126mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Oranges:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 4.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 7.1 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B5, 2.6 times more Vitamin B6, 20.1 times more Vitamin B9 and 816.6 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Oranges:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 2.8 times more Manganese, 1.6 times more Selenium, more Sodium and 1.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 16.5 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 5.9 times more Potassium and 410.6 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 19.2 times more Fat, 39.1 times more Saturated Fat and 54.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 24.6 times more Sugars, 9.6 times more Fiber and 1.9 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.