Comparing Nutrients in 100 calories Snacks, tortilla chips, ranch-flavor VS Oranges with Peel

Weight per 100 calories

• Snacks, tortilla chips, ranch-flavor: 20g
• Oranges with Peel: 159g

Snacks, tortilla chips, ranch-flavor have 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, tortilla chips, ranch-flavor or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.63% 12.5g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	0.094% 0.068g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.8g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	2.56% 1.44g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.8% 0.01mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	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	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.24% 0.02mg	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	3.44% 0.28mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.13% 17.4mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	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	7.2% 50.3mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.52% 51.7mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	2.65% 1.46μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	6.9% 104mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.29mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	3.53% 131g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Ranch-flavor VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, tortilla chips, ranch-flavor or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Snacks, tortilla chips, ranch-flavor vs Oranges with Peel :

• 100 kcal of Raw Oranges with Peel contain 16.6 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 4.4 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• 100 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 100 calories for Snacks, tortilla chips, ranch-flavor vs Oranges with Peel :

• 100 calories of Snacks, tortilla chips, ranch-flavor have 1.4 times more Phosphorus, 1.3 times more Selenium, 32.6 times more Sodium and 1.6 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 4.2 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 6 times more Potassium and 208.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• 100 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, tortilla chips, ranch-flavor have 10.3 times more Fat, 12.7 times more Saturated Fat, 1.8 times more Omega 3 and 37.7 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2 times more Carbohydrate, 8.9 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor 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