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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.76% 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	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, corn-based, extruded, chips, unsalted	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	8.03% 0.096mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	23% 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	12% 48μg	2.5% 9.92μg	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	3.15% 2.83mg	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	1.4% 0.21mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	6.1% 61mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, corn-based, extruded, chips, unsalted 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, unsalted:

• 5 ounces of Navel Oranges have 4.9 times more Vitamin B9 and 29.6 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.7 times more Vitamin B6, 9.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Navel Oranges have 86 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.9 times more Calcium, 6.4 times more Copper, 13.1 times more Iron, 6.4 times more Magnesium, 8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 6 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 11.4 times more Energy, 222.7 times more Fat, 255.5 times more Saturated Fat, 66.3 times more Omega 3, 716.9 times more Omega 6, 4.6 times more Carbohydrate, 2 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein