Comparing Nutrients in 5 ounces Snacks, tortilla chips, taco-flavor VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, taco-flavor	6%	43%	51%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, taco-flavor	Navel Oranges	Recommended Dietary Allowance
Energy	23.5% 680kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.4g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	20% 11g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, taco-flavor	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.1% 63.8μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.6% 0.11mg	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	7.44% 29.8μg	12% 48μg	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	1.4% 1.28mg	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, taco-flavor	Navel Oranges	Recommended Dietary Allowance
Calcium	22% 220mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	6.14% 0.055mg	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	35.8% 2.86mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	1.8% 0.041mg	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	48.4% 339mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, taco-flavor vs Navel Oranges:

• Snacks, tortilla chips, taco-flavor have 3.8 times more Vitamin A, 3.6 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Vitamin B9 and 65.7 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Raw Navel Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, taco-flavor vs Navel Oranges:

• Snacks, tortilla chips, taco-flavor have 3.6 times more Calcium, 4.8 times more Copper, 15.5 times more Iron, 8 times more Magnesium, 15.2 times more Manganese, 10.4 times more Phosphorus, 1.3 times more Potassium, more Selenium, 787 times more Sodium and 15.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 53.7 times more Water than Snacks, tortilla chips, taco-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, taco-flavor have 9.8 times more Energy, 161.3 times more Fat, 272.9 times more Saturated Fat, 15.6 times more Omega 3, 140 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• Both Snacks, tortilla chips, taco-flavor as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.