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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, pita chips, salted	Oranges with Peel	Recommended Dietary Allowance
Energy	31.3% 907kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	13% 9.45g	NA	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	3.7% 2.68g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	14% 0.18mg	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	67% 268μg	15% 59.5μg	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	0% 0mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	92% 13.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	114% 9.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	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	35% 246mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	113% 1695mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.4% 163g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Snacks, pita chips, salted vs Oranges with Peel :

• 7 ounces of Snacks, pita chips, salted have 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 14.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.5 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin C than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, pita chips, salted have insufficient amounts of Vitamin C
• Both Snacks, pita chips, salted as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, pita chips, salted vs Oranges with Peel :

• 7 ounces of Snacks, pita chips, salted have 2.5 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 5.6 times more Phosphorus, 47.3 times more Selenium, 427 times more Sodium and 8.7 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.1 times more Calcium, 1.5 times more Potassium and 41.2 times more Water than Snacks, pita chips, salted.
• 7 ounces of Snacks, pita chips, salted lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pita chips, salted have 7.3 times more Energy, 50.7 times more Fat, 38.3 times more Saturated Fat, 6.2 times more Omega 3, 46 times more Omega 6, 4.4 times more Carbohydrate and 9.1 times more Protein than Oranges with Peel .
• Both Snacks, pita chips, salted and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6