Comparing Nutrients in 500 calories Snacks, tortilla chips, light (baked with less oil) VS Oranges

Weight per 500 calories

• Snacks, tortilla chips, light (baked with less oil): 108g
• Oranges: 1064g

Snacks, tortilla chips, light (baked with less oil) have 9.9 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, tortilla chips, light (baked with less oil) or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.16% 0.051g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	31.5% 5.35g	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	60.7% 79g	96% 125g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	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	16% 6.13g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Oranges	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.82% 0.45mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	4.3% 17.2μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	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	25.3% 3.8mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	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	22% 1.75mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	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	49% 342mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, light (baked with less oil) vs Oranges:

• Snacks, tortilla chips, light (baked with less oil) have 2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 27.2 times more Vitamin A, 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B3, 3.3 times more Vitamin B6, 18.6 times more Vitamin B9 and 2631.7 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) 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, tortilla chips, light (baked with less oil) vs Oranges:

• Snacks, tortilla chips, light (baked with less oil) have 1.6 times more Iron, 2.3 times more Phosphorus, 3.2 times more Selenium, more Sodium and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium, 3.8 times more Copper, 6.6 times more Potassium and 660.2 times more Water than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, light (baked with less oil) have 12.8 times more Fat, 19.1 times more Saturated Fat and 27.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 174.5 times more Sugars and 4.2 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.