Comparing Nutrients in 7 ounces Snacks, banana chips VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Snacks, banana chips	Canned Orange Juice	Recommended Dietary Allowance
Energy	35.5% 1030kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	180% 57.5g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	17% 22g	130g per day for Men 19-50 years
Sugars	97% 70g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	4.73% 0.062mg	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	6.95% 27.8μg	12% 47.6μg	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	14% 12.5mg	66.4% 59.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	31% 2.5mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	1.8% 0.042mg	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	16% 111mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, banana chips VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, banana chips versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, banana chips vs Canned Orange Juice:

• 7 ounces of Snacks, banana chips have 2.2 times more Vitamin B1, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 8.4 times more Vitamin B6 than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Snacks, banana chips.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Snacks, banana chips as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, banana chips vs Canned Orange Juice:

• 7 ounces of Snacks, banana chips have 9.3 times more Copper, 12.5 times more Iron, 7.6 times more Magnesium, 74.3 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 15 times more Selenium and 18.8 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 20.4 times more Water than Snacks, banana chips.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Snacks, banana chips as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, banana chips have 11 times more Energy, 224 times more Fat, 1609.4 times more Saturated Fat, 23 times more Omega 6, 5.3 times more Carbohydrate, 4 times more Sugars, 25.7 times more Fiber and 3.4 times more Protein than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Snacks, banana chips as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in seven ounces.