Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	4.3% 125kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.2% 0.55g	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	99% 129g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24% 0.31mg	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	41% 165μg	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	62.4% 56mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	97% 0.87mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	NA	66.4% 1.53mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	67.7% 2302mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, fat-free, made with olestra per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, potato chips, fat-free, made with olestra 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, fat-free, made with olestra:

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin C than Snacks, potato chips, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, fat-free, made with olestra contain 3.3 times more Vitamin B1, 8.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Oranges with Peel as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, potato chips, fat-free, made with olestra:

• 7 ounces of Oranges with Peel have 2 times more Calcium and 41.2 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, fat-free, made with olestra contain 7.7 times more Copper, 3 times more Iron, 4.9 times more Magnesium, 7.9 times more Phosphorus, 5.9 times more Potassium, 277 times more Sodium and 31.8 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, fat-free, made with olestra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, potato chips, fat-free, made with olestra contain 4.3 times more Energy, 4.2 times more Carbohydrate, 1.5 times more Fiber and 6 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.