Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Navel Oranges	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	3.35% 97kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	277% 4.43g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	88.5% 115g	130g per day for Men 19-50 years
Sugars	23.3% 17g	26.7% 19.3g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	68.3% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	81% 1.05mg	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	17% 67.5μg	43% 173μg	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	130% 117mg	26.7% 24mg	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% 0.3mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.6% 88.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	3.22% 0.26mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	104% 2.4mg	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	6.52% 45.6mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Raw Navel Oranges have 4.9 times more Vitamin C than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 8.1 times more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 6.6 times more Vitamin B5, 6.7 times more Vitamin B6, 2.6 times more Vitamin B9, 54.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Raw Navel Oranges have 18.9 times more Water than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.8 times more Calcium, 11.1 times more Copper, 12.6 times more Iron, 7.8 times more Magnesium, 41.6 times more Manganese, 8.6 times more Phosphorus, 7.6 times more Potassium, more Selenium, 246 times more Sodium and 14.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 10.6 times more Energy, 198.7 times more Fat, 111 times more Saturated Fat, 247.9 times more Omega 3, 204.2 times more Omega 6, 4.6 times more Carbohydrate, 5 times more Fiber and 4.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Sugars per 7 oz.
• Both Raw Navel Oranges as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.