Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	101% 17g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.23% 0.89g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.55g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	45% 0.58mg	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	9.57% 38.3μg	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	19% 17mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	22.2% 0.51mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	31.7% 1077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.5% 638mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.085% 3.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, made from dried potatoes, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, potato chips, made from dried potatoes, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 5 ounces of Navel Oranges have 3.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.9 times more Vitamin C than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 5 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 3.1 times more Vitamin B1, 8.5 times more Vitamin B3, 3.2 times more Vitamin B5, 5.2 times more Vitamin B6, 14.5 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, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 5 ounces of Navel Oranges have 1.5 times more Calcium and 38.7 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 5 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 3.9 times more Copper, 8.5 times more Iron, 4.1 times more Magnesium, 12.4 times more Manganese, 5.6 times more Phosphorus, 4.6 times more Potassium, more Selenium, 450 times more Sodium and 8.8 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 ounces of Navel Oranges have 13.5 times more Sugars and 14.1 times more Fructose than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 5 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 10.2 times more Energy, 174.3 times more Fat, 397.6 times more Saturated Fat, 4.8 times more Omega 3, 527.1 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Fiber and 5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein