Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Oranges with Peel	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	53.5% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	NA	0.25% 0.18g	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	22% 0.28mg	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	10.6% 42.5μg	8.86% 35.4μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	35.8% 0.32mg	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	14% 1.13mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	NA	80.7% 1.86mg	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	4.45% 31mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.078% 2.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Oranges with Peel have 2.5 times more Vitamin B2 and more Vitamin C than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Oranges with Peel have 3.5 times more Calcium and 40.3 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 4 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 10.1 times more Phosphorus, 17.4 times more Selenium, 211.5 times more Sodium and 15 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 7.8 times more Energy, 70.4 times more Fat, 61.9 times more Saturated Fat, 5.8 times more Omega 3, 145.9 times more Omega 6, 4.3 times more Carbohydrate, 2 times more Fiber and 6.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6