Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	4.3% 125kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	53.5% 52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	142% 24g	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	1.72% 1.25g	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	0.44% 0.32g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, made from dried potatoes, reduced fat	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	63% 0.82mg	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	13.4% 53.6μg	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	26.5% 24mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	33.7% 0.3mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.72mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, made from dried potatoes, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat:

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin B2 and 5.9 times more Vitamin C than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 2.1 times more Vitamin B1, 7.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, made from dried potatoes, reduced fat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat:

• 7 ounces of Oranges with Peel have 2.4 times more Calcium and 37.1 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 2.7 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 5.9 times more Phosphorus, 3.9 times more Potassium, 4.1 times more Selenium, 225 times more Sodium and 6.4 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 8 times more Energy, 87.1 times more Fat, 193.1 times more Saturated Fat, 2.7 times more Omega 3, 275.5 times more Omega 6, 4.2 times more Carbohydrate and 3.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6