Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Snacks, potato chips, lightly salted	Fresh Orange juice	Recommended Dietary Allowance
Energy	38.3% 1111kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	23% 16.7g	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	0% 0g	5.8% 4.2g	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	% 0g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 8.2g	g per day for Men 19-50 years
Fiber	22% 8.33g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	6.1% 0.079mg	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	28.8% 115μg	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	60% 54mg	110% 99mg	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	102% 15.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	35.5% 2.84mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	1.2% 0.028mg	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	42% 294mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, lightly salted VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, lightly salted versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, potato chips, lightly salted vs Fresh Orange juice:

• 7 ounces of Snacks, potato chips, lightly salted have 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 13.7 times more Vitamin B3, 4.3 times more Vitamin B5, 16.3 times more Vitamin B6, 1.9 times more Vitamin B9, 193 times more Vitamin E and 221 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.8 times more Vitamin C than Snacks, potato chips, lightly salted.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, potato chips, lightly salted as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, lightly salted vs Fresh Orange juice:

• 7 ounces of Snacks, potato chips, lightly salted have 2.2 times more Calcium, 6.8 times more Copper, 7.2 times more Iron, 5.6 times more Magnesium, 34.1 times more Manganese, 8.7 times more Phosphorus, 6.5 times more Potassium, 78 times more Selenium, 187 times more Sodium and 30.2 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 65.4 times more Water than Snacks, potato chips, lightly salted.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, lightly salted have 12.4 times more Energy, 177 times more Fat, 228.8 times more Saturated Fat, 37.6 times more Omega 3, 413.3 times more Omega 6, 5.1 times more Carbohydrate, 21 times more Fiber and 9.6 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 24.7 times more Sugars and more Fructose than Snacks, potato chips, lightly salted.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein