Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	3.35% 97kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	47.7% 46.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	264% 4.22g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	52.2% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	92% 120g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11% 8g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	83% 1.1mg	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	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	130% 117mg	11% 9.72mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	51% 0.46mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	23.7% 0.55mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, vegetable chips, made from garden vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B9 and 12.1 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 7 oz of Snacks, vegetable chips, made from garden vegetables contain 2 times more Vitamin B1, 6.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6, 32.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, vegetable chips, made from garden vegetables:

• 7 ounces of Navel Oranges have 13.6 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 7 oz of Snacks, vegetable chips, made from garden vegetables contain 5.9 times more Copper, 11.9 times more Iron, 4.8 times more Magnesium, 9.5 times more Manganese, 5.7 times more Phosphorus, 5 times more Potassium, 412 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Snacks, vegetable chips, made from garden vegetables contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• While 7 oz of Snacks, vegetable chips, made from garden vegetables contain 9.7 times more Energy, 155.3 times more Fat, 103.6 times more Saturated Fat, 236.3 times more Omega 3, 194.6 times more Omega 6, 4.8 times more Carbohydrate, 2.1 times more Fiber and 5.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein