Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	61% 79.3g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.75g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	14% 5.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	41% 0.53mg	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	22.7% 91μg	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	98% 88.5mg	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	41.8% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	39% 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	14% 1.13mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	NA	23.7% 0.55mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	49.4% 1681mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	51.5% 773mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, barbecue-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, potato chips, barbecue-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, potato chips, barbecue-flavor:

• 5 oz of Snacks, potato chips, barbecue-flavor contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, potato chips, barbecue-flavor:

• 5 ounces of Oranges with Peel have 2.2 times more Calcium and 33.2 times more Water than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 4.3 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 6.6 times more Phosphorus, 6.1 times more Potassium, 272.5 times more Sodium and 8.9 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, potato chips, barbecue-flavor contain 7.7 times more Energy, 103.5 times more Fat, 114.3 times more Saturated Fat, 18.5 times more Omega 3, 270.2 times more Omega 6, 3.6 times more Carbohydrate and 5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6