Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Navel Oranges have 2.1 times more Vitamin B9 and 12.1 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 2 times more Vitamin B1, 6.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6, 32.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B2 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, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Navel Oranges have 13.6 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 5.9 times more Copper, 11.9 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 5.7 times more Phosphorus, 5 times more Potassium, 412 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.1 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 9.7 times more Energy, 155.3 times more Fat, 103.6 times more Saturated Fat, 236.3 times more Omega 3, 194.6 times more Omega 6, 4.8 times more Carbohydrate, 2.1 times more Fiber and 5.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein