Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.6% 741kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	19.8% 6.32g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	125% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	25% 0.33mg	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	12% 48μg	14% 55.3μg	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	93% 83.8mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	6.1% 61mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	26% 0.24mg	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	2.3% 0.18mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	47.7% 1.1mg	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	4.66% 32.6mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.84% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, corn-based, extruded, chips, barbecue-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 5 ounces of Navel Oranges have 1.8 times more Vitamin B5 and 34.8 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 2.6 times more Vitamin A, 4.1 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, corn-based, extruded, chips, barbecue-flavor provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 5 ounces of Navel Oranges have 71.6 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 3 times more Calcium, 4.3 times more Copper, 11.8 times more Iron, 7 times more Magnesium, 26.7 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 763 times more Sodium and 13.3 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 10.7 times more Energy, 218 times more Fat, 262.4 times more Saturated Fat, 136.7 times more Omega 3, 649.6 times more Omega 6, 4.5 times more Carbohydrate, 2.4 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein