Comparing Nutrients in 5 ounces Salted Soy Chips VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Salted Soy Chips	Oranges	Recommended Dietary Allowance
Energy	19% 546kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	18.3% 13.3g	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	13% 4.96g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	6.54% 0.085mg	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	85% 340μg	10.6% 42.5μg	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	0% 0mg	83.8% 75.4mg	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	9.54% 1.43mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Oranges	Recommended Dietary Allowance
Calcium	24.2% 242mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.37mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	1.54% 0.035mg	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	1.4% 9.92mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	79.6% 1194mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Salted Soy Chips vs Oranges:

• Salted Soy Chips or Crisps Snacks have 3.8 times more Vitamin B1, 8.7 times more Vitamin B2, 10.6 times more Vitamin B3, 5.6 times more Vitamin B5, 8.6 times more Vitamin B6, 8 times more Vitamin B9, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Salted Soy Chips vs Oranges:

• Salted Soy Chips or Crisps Snacks have 4.3 times more Calcium, 54.6 times more Copper, 52 times more Iron, 17 times more Magnesium, 81.6 times more Manganese, 24.2 times more Selenium, more Sodium and 21.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Phosphorus, 25.9 times more Potassium and 10.2 times more Water than Salted Soy Chips or Crisps Snacks.

Comparison of macro-nutrients per 5 ounces:

• Salted Soy Chips or Crisps Snacks have 8.2 times more Energy, 61.3 times more Fat, 73.5 times more Saturated Fat, 56.9 times more Omega 3, 201.2 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 28.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.2 times more Sugars than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.