Comparing Nutrients in 100 grams Navel Oranges VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Energy	1.7% 49kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	91% 29g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	45% 58.4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	48.7% 35.3g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.44% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	20% 0.26mg	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	8.5% 34μg	3.5% 14μg	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	65.7% 59mg	7% 6.3mg	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	1% 0.15mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, banana chips	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	22.8% 0.21mg	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	1.63% 0.13mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	68% 1.56mg	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	3.3% 23mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, banana chips per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Snacks, banana chips:

• 100 grams of Navel Oranges have 3 times more Vitamin B2, 2.4 times more Vitamin B9 and 9.4 times more Vitamin C than Snacks, banana chips.
• While 100 g of Snacks, banana chips contain 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, banana chips provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Snacks, banana chips have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Snacks, banana chips:

• 100 grams of Navel Oranges have 2.4 times more Calcium and 20 times more Water than Snacks, banana chips.
• While 100 g of Snacks, banana chips contain 5.3 times more Copper, 9.6 times more Iron, 6.9 times more Magnesium, 53.8 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, more Selenium and 9.4 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, banana chips contain 10.6 times more Energy, 224 times more Fat, 1704.1 times more Saturated Fat, 27 times more Omega 6, 4.7 times more Carbohydrate, 4.2 times more Sugars, 3.5 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Snacks, banana chips provide inadequate amounts of Omega 3 in 100 grams.