Comparing Nutrients in 5 ounces Oranges VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Oranges	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	53.5% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	73.3% 95g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	14% 10.2g	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	0.25% 0.18g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	22% 0.28mg	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	10.6% 42.5μg	8.86% 35.4μg	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	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	35.8% 0.32mg	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	1.77% 0.14mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	80.7% 1.86mg	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	2.83% 20mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.078% 2.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Oranges have 3.7 times more Vitamin A, 2 times more Vitamin B2 and more Vitamin C than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 1.6 times more Vitamin B1, 7.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.3 times more Vitamin B6, 39.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oranges as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Oranges have 2 times more Calcium and 42.5 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 5 times more Copper, 17.4 times more Iron, 7.6 times more Magnesium, 52.4 times more Manganese, 15.9 times more Phosphorus, 1.3 times more Potassium, 24.4 times more Selenium, more Sodium and 23.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.3 times more Sugars than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 10.4 times more Energy, 175.9 times more Fat, 144.4 times more Saturated Fat, 13.3 times more Omega 3, 356.7 times more Omega 6, 5.7 times more Carbohydrate, 3.7 times more Fiber and 8.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.