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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Valencia Oranges	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia 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	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.77% 0.085mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.078% 2.9g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B9 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, 7.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia 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 Valencia Oranges vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Valencia Oranges have 2 times more Calcium and 42.3 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 6.1 times more Copper, 19.3 times more Iron, 7.6 times more Magnesium, 57 times more Manganese, 13.1 times more Phosphorus, 1.3 times more Potassium, more Sodium and 27.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 10 times more Energy, 70.4 times more Fat, 61.9 times more Saturated Fat, 5.8 times more Omega 3, 145.9 times more Omega 6, 5.7 times more Carbohydrate, 3.5 times more Fiber and 7.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.