Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Navel Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	66% 11.2g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.65% 0.47g	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% 0g	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	% 0.47g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, potato chips, plain, salted	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	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	58% 0.75mg	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	10.3% 41μg	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	34% 30.6mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	26.5% 0.61mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.071% 2.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, potato chips, plain, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, potato chips, plain, salted 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, plain, salted:

• 5 ounces of Navel Oranges have 2.7 times more Vitamin C than Snacks, potato chips, plain, salted.
• While 5 oz of Snacks, potato chips, plain, salted contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 11.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.7 times more Vitamin B6, 69.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, potato chips, plain, salted provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Snacks, potato chips, plain, salted 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, plain, salted:

• 5 ounces of Navel Oranges have 2 times more Calcium and 46.2 times more Water than Snacks, potato chips, plain, salted.
• While 5 oz of Snacks, potato chips, plain, salted contain 6 times more Copper, 9.8 times more Iron, 5.7 times more Magnesium, 14.8 times more Manganese, 6.7 times more Phosphorus, 7.2 times more Potassium, more Selenium, 527 times more Sodium and 13.6 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 25.8 times more Sugars and more Fructose than Snacks, potato chips, plain, salted.
• While 5 oz of Snacks, potato chips, plain, salted contain 10.9 times more Energy, 226.5 times more Fat, 200 times more Saturated Fat, 39.8 times more Omega 3, 343.7 times more Omega 6, 4.3 times more Carbohydrate, 1.4 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein