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

Weight per 500 calories

• Snacks, taro chips: 100g
• Navel Oranges: 1020g

Snacks, taro chips have 10.2 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, taro chips or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, taro chips	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.77% 0.06g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	75.7% 13g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	98% 128g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	19% 7.23g	59% 22.4g	38g per day for Men 19-50 years
Protein	4.12% 2.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.78% 7.03μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.24% 0.029mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	62% 0.81mg	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	5.02% 20μg	86.7% 347μg	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	5.58% 5.02mg	670% 603mg	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	76% 11.4mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Navel Oranges	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	44.2% 0.4mg	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	15% 1.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	20% 84.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	0.044% 0.001mg	13% 0.3mg	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	18.8% 132mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	3.47% 0.38mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.054% 2g	23.7% 877g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 7.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 17.4 times more Vitamin A, 4 times more Vitamin B1, 17.9 times more Vitamin B2, 8.4 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6, 17.3 times more Vitamin B9 and 120.1 times more Vitamin C than Snacks, taro chips.
• Both Snacks, taro chips as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Snacks, taro chips have 33.7 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.3 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 294.7 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Zinc and 436.9 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Raw Navel Oranges have similar amounts of Iron per 500 kcal.
• Both Snacks, taro chips as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, taro chips have 16.3 times more Fat, 37.2 times more Saturated Fat and 54.8 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Omega 3, 1.9 times more Carbohydrate, 22.6 times more Sugars, 3.1 times more Fiber and 4 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, taro chips as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.