Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	4.3% 125kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	103% 17.6g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.5% 0.42mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	14% 139mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	115% 1.04mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Oranges with Peel have 6.7 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Oranges with Peel have 39.4 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2.5 times more Calcium, 9.2 times more Copper, 2.9 times more Iron, 10.4 times more Magnesium, 9.1 times more Phosphorus, 9.6 times more Selenium and 22.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, tortilla chips, unsalted, white corn contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, tortilla chips, unsalted, white corn contain 8 times more Energy, 77.9 times more Fat, 70.2 times more Saturated Fat, 68.5 times more Omega 3, 201.4 times more Omega 6, 4.2 times more Carbohydrate and 6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6