Comparing Nutrients in 500 calories Snacks, tortilla chips, plain, white corn, salted VS Valencia Oranges

Weight per 500 calories

• Snacks, tortilla chips, plain, white corn, salted: 106g
• Valencia Oranges: 1020g

Snacks, tortilla chips, plain, white corn, salted have 9.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, tortilla chips, plain, white corn, salted or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	93% 121g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	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	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	% 0.83g	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	67% 25.5g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.55% 0.89mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	49.5% 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	3.18% 12.7μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	550% 495mg	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% 3.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Valencia Oranges	Recommended Dietary Allowance
Calcium	11.2% 112mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 55μg	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	20% 1.6mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	10.2% 0.23mg	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	34% 238mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	NA	55μg per day for Men 19-50 years
Sodium	23% 347mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, plain, white corn, salted vs Valencia Oranges:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.1 times more Vitamin B3, 8.1 times more Vitamin B5, 3.4 times more Vitamin B6, 31.3 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, tortilla chips, plain, white corn, salted vs Valencia Oranges:

• Snacks, tortilla chips, plain, white corn, salted have 1.8 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium, 3.7 times more Copper, 9.5 times more Potassium and 315 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, plain, white corn, salted have 7.2 times more Fat, 8.3 times more Saturated Fat, 1.5 times more Omega 3 and 24.8 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Carbohydrate, 4.5 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.