Comparing Nutrients in 5 ounces Oranges with Peel VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Oranges with Peel	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	2.37% 1.7g	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	0.31% 0.23g	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	% 1.26g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	22% 0.29mg	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	7.8% 31μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	9.92% 99mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	16.5% 0.15mg	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	14% 1.13mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Tortilla chips, yellow, plain, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Oranges with Peel have 1.4 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 1.3 times more Vitamin B1, 3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Oranges with Peel have 42.4 times more Water than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 1.5 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 10.6 times more Phosphorus, 12 times more Selenium, 155 times more Sodium and 13.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted contain 7.9 times more Energy, 74.4 times more Fat, 79.3 times more Saturated Fat, 19.6 times more Omega 3, 201.1 times more Omega 6, 4.3 times more Carbohydrate and 5.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tortilla chips, yellow, plain, salted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6