Comparing Nutrients in 100 calories Snacks, corn-based, extruded, chips, unsalted VS Oranges with Peel

Weight per 100 calories

• Snacks, corn-based, extruded, chips, unsalted: 18g
• Oranges with Peel: 159g

Snacks, corn-based, extruded, chips, unsalted have 8.8 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Snacks, corn-based, extruded, chips, unsalted or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.93% 10.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.08% 0.79g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	2.1% 1.2g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.08% 0.72μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.66% 0.27mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	11.4% 0.15mg	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	0.31% 1.26μg	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	0.4% 0.36mg	125% 113mg	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	1.63% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.03% 6.03μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.23% 22.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.97% 0.045mg	10% 0.09mg	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	3.8% 0.31mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3% 12.6mg	5.3% 22.2mg	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	4.7% 33mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	0.98% 33.2mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.15mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.005% 0.18g	3.53% 131g	3700g per day for Men 19-50 years

Snacks, Corn-based, Extruded, Chips, Unsalted VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, corn-based, extruded, chips, unsalted or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, chips, unsalted vs Oranges with Peel :

• 100 kcal of Raw Oranges with Peel contain 28.7 times more Vitamin A, 6.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B6, 37.9 times more Vitamin B9 and 313.9 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• 100 calories of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Snacks, corn-based, extruded, chips, unsalted vs Oranges with Peel :

• 100 kcal of Raw Oranges with Peel contain 5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 9.4 times more Potassium and 727.6 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Oranges with Peel contain similar levels of Phosphorus and Selenium per 100 calories.
• 100 calories of Snacks, corn-based, extruded, chips, unsalted lack sufficient amounts of Potassium
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, corn-based, extruded, chips, unsalted have 12.6 times more Fat, 14 times more Saturated Fat, 4.2 times more Omega 3 and 42.4 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.4 times more Carbohydrate, 9 times more Fiber and 1.7 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6