Comparing Nutrients in 7 ounces Fresh Orange juice VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Fresh Orange juice	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	122% 159g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.83% 1.33g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	27.5% 0.36mg	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	15% 59.5μg	7.94% 31.8μg	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	110% 99mg	0.44% 0.4mg	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	0.53% 0.079mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	24.3% 0.22mg	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	4.96% 0.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	NA	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	4.8% 33.7mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Tortilla chips, low fat, baked without fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Fresh Orange juice have 1.9 times more Vitamin B9 and 250 times more Vitamin C than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 2.4 times more Vitamin B1, 9.3 times more Vitamin B2, 4.5 times more Vitamin B6 and 19.3 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Fresh Orange juice have 51.9 times more Water than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 14.5 times more Calcium, 2.5 times more Copper, 8 times more Iron, 8.8 times more Magnesium, 18.7 times more Phosphorus, 1.4 times more Potassium, 157 times more Selenium, 517 times more Sodium and 23 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 12.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 10 times more Energy, 28.5 times more Fat, 35.4 times more Saturated Fat, 7.1 times more Omega 3, 87 times more Omega 6, 7.7 times more Carbohydrate, 26.5 times more Fiber and 15.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein