Comparing Nutrients in 500 calories Snacks, potato chips, plain, unsalted VS Oranges with Peel

Weight per 500 calories

• Snacks, potato chips, plain, unsalted: 93g
• Oranges with Peel: 794g

Snacks, potato chips, plain, unsalted have 8.5 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, potato chips, plain, unsalted or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.3% 32.3g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	65.7% 11g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	95% 123g	130g per day for Men 19-50 years
Sugars	0.28% 0.21g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.8% 4.48g	94% 35.7g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.4% 0.62mg	56.8% 0.74mg	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	10.5% 42μg	59.5% 238μg	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	32.2% 29mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.7% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, unsalted	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	50.3% 0.45mg	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	19% 1.52mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	NA	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	22% 154mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.46mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.24% 1mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	17.7% 653g	3700g per day for Men 19-50 years

Snacks, Potato Chips, Plain, Unsalted VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, potato chips, plain, unsalted or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Snacks, potato chips, plain, unsalted vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 7 times more Vitamin B5, 5.7 times more Vitamin B9 and 19.4 times more Vitamin C than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B5
• Both Snacks, potato chips, plain, unsalted as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Snacks, potato chips, plain, unsalted vs Oranges with Peel :

• 500 calories of Snacks, potato chips, plain, unsalted have 1.4 times more Selenium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 24.8 times more Calcium, 1.6 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 368.5 times more Water than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Snacks, potato chips, plain, unsalted lack sufficient amounts of Calcium
• Both Snacks, potato chips, plain, unsalted as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, potato chips, plain, unsalted have 13.6 times more Fat, 36.8 times more Saturated Fat, 1.4 times more Omega 3 and 32 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.5 times more Carbohydrate, 8 times more Fiber and 1.6 times more Protein than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6