Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	4.3% 125kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	63.5% 61.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	139% 23.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	23.5% 8.93g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	57.2% 0.74mg	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	31.8% 127μg	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	157% 141mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	58.5% 8.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	54.5% 0.49mg	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	20% 1.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	33.2% 0.76mg	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	6.24% 43.7mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	69.2% 2354mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, barbecue-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, potato chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, potato chips, barbecue-flavor:

• 7 oz of Snacks, potato chips, barbecue-flavor contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, potato chips, barbecue-flavor:

• 7 ounces of Oranges with Peel have 2.2 times more Calcium and 33.2 times more Water than Snacks, potato chips, barbecue-flavor.
• While 7 oz of Snacks, potato chips, barbecue-flavor contain 4.3 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 6.6 times more Phosphorus, 6.1 times more Potassium, 272.5 times more Sodium and 8.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, potato chips, barbecue-flavor contain 7.7 times more Energy, 103.5 times more Fat, 114.3 times more Saturated Fat, 18.5 times more Omega 3, 270.2 times more Omega 6, 3.6 times more Carbohydrate and 5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6