Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	4.3% 125kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	69.5% 67.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	92% 15.7g	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	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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% 0g	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	% 0.65g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, plain, salted	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	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	14.4% 57.5μg	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	47.6% 43mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	70% 2373mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	69.7% 1046mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.1% 3.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, potato chips, plain, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, potato chips, plain, salted 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, plain, salted:

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin C than Snacks, potato chips, plain, salted.
• While 7 oz of Snacks, potato chips, plain, salted contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 9.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, plain, salted provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Snacks, potato chips, plain, salted 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, plain, salted:

• 7 ounces of Oranges with Peel have 3.3 times more Calcium and 44.2 times more Water than Snacks, potato chips, plain, salted.
• While 7 oz of Snacks, potato chips, plain, salted contain 4.1 times more Copper, 1.6 times more Iron, 4.5 times more Magnesium, 7 times more Phosphorus, 6.1 times more Potassium, 3.6 times more Selenium, 263.5 times more Sodium and 9.9 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 1.5 times more Fiber than Snacks, potato chips, plain, salted.
• While 7 oz of Snacks, potato chips, plain, salted contain 8.4 times more Energy, 113.3 times more Fat, 97.1 times more Saturated Fat, 22.4 times more Omega 3, 179.6 times more Omega 6, 3.5 times more Carbohydrate and 4.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6