Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Oranges with Peel	Snacks, potato sticks	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	35% 0.45mg	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	14% 56.7μg	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	112% 101mg	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato sticks per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, potato sticks 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 sticks:

• 5 ounces of Oranges with Peel have 1.5 times more Vitamin C than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato sticks provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Raw Oranges with Peel as well as Snacks, potato sticks have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, potato sticks:

• 5 ounces of Oranges with Peel have 3.9 times more Calcium and 37.4 times more Water than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 5.5 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 7.8 times more Phosphorus, 6.3 times more Potassium, 11.6 times more Selenium, 316.5 times more Sodium and 9 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Fiber than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 8.3 times more Energy, 114.7 times more Fat, 253.7 times more Saturated Fat, 4.4 times more Omega 3, 404.5 times more Omega 6, 3.4 times more Carbohydrate and 5.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6