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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Valencia Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	3.35% 97kcal	36.7% 1064kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	68% 21.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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% 23.6g	80.8% 105g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia 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	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 1.6 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, 14 times more Vitamin B3, 1.6 times more Vitamin B5 and 10.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia 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 Valencia Oranges vs Snacks, potato chips, plain, unsalted:

• Raw Valencia Oranges have 1.7 times more Calcium and 45.4 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 8.3 times more Copper, 18.1 times more Iron, 6.7 times more Magnesium, 19.1 times more Manganese, 9.7 times more Phosphorus, 7.1 times more Potassium and 18.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, plain, unsalted contain 10.9 times more Energy, 115.3 times more Fat, 313.1 times more Saturated Fat, 11.9 times more Omega 3, 272.3 times more Omega 6, 4.4 times more Carbohydrate, 1.9 times more Fiber and 6.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.