Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Valencia Oranges	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	71.2% 93g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.4g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	23.2% 0.3mg	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	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	82.4% 0.74mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	NA	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	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, tortilla chips, unsalted, white corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Valencia Oranges have 5.8 times more Vitamin B1, 3.9 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 2.5 times more Vitamin B2, 4.6 times more Vitamin B3, 4.7 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Valencia Oranges have 41.3 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 4.4 times more Calcium, 14.1 times more Copper, 25.8 times more Iron, 14.6 times more Magnesium, 11.8 times more Phosphorus and 41 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, tortilla chips, unsalted, white corn contain similar levels of Potassium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, tortilla chips, unsalted, white corn contain 10.3 times more Energy, 77.9 times more Fat, 70.2 times more Saturated Fat, 68.5 times more Omega 3, 201.4 times more Omega 6, 5.5 times more Carbohydrate, 2.1 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein