Comparing Nutrients in 100 grams Navel Oranges VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Navel Oranges	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.7% 49kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	7.58% 7.35g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	21.3% 3.62g	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	41% 53g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.5% 1.8g	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	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	39.5% 0.51mg	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	60% 240μg	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	0% 0mg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Salted Soy Chips	Recommended Dietary Allowance
Calcium	4.3% 43mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	273% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	88.7% 2.04mg	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	1% 7mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	56% 842mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Salted Soy Chips per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Salted Soy Chips:

• 100 grams of Navel Oranges have more Vitamin C than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 4.9 times more Vitamin B1, 6.8 times more Vitamin B2, 7 times more Vitamin B3, 5.4 times more Vitamin B5, 6.5 times more Vitamin B6, 7.1 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Salted Soy Chips have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Salted Soy Chips:

• 100 grams of Navel Oranges have 3.3 times more Phosphorus, 23.7 times more Potassium and 10.1 times more Water than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 4 times more Calcium, 63 times more Copper, 40 times more Iron, 15.5 times more Magnesium, 70.3 times more Manganese, more Selenium, 842 times more Sodium and 18.8 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 4.7 times more Sugars than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 7.9 times more Energy, 49 times more Fat, 64.8 times more Saturated Fat, 44.2 times more Omega 3, 157.4 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Fiber and 29.1 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein