Comparing Nutrients in 7 ounces Oranges VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	3.2% 93kcal	36.7% 1064kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	68% 21.7g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	80.8% 105g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	0.6% 0.44g	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	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	101% 1.3mg	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	22.3% 89.3μg	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	117% 106mg	68.6% 61.7mg	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	2.4% 0.36mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	67.5% 0.61mg	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	2.5% 0.2mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	38% 0.87mg	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	3.97% 27.8mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Snacks, potato chips, plain, unsalted:

• Raw Oranges have more Vitamin A and 1.7 times more Vitamin C than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 13.6 times more Vitamin B3, 1.6 times more Vitamin B5, 11 times more Vitamin B6, 1.5 times more Vitamin B9, 50.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Snacks, potato chips, plain, unsalted:

• Raw Oranges have 1.7 times more Calcium and 45.7 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 6.8 times more Copper, 16.3 times more Iron, 6.7 times more Magnesium, 17.6 times more Manganese, 11.8 times more Phosphorus, 7 times more Potassium, 16.2 times more Selenium and 15.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 42.5 times more Sugars than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 11.4 times more Energy, 288.3 times more Fat, 730.7 times more Saturated Fat, 27.1 times more Omega 3, 665.6 times more Omega 6, 4.5 times more Carbohydrate, 2 times more Fiber and 7.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.