Comparing Nutrients in 100 grams Navel Oranges VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	1.7% 49kcal	17% 497kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	8.68% 2.78g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	52% 8.85g	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	52% 67.4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.67% 1.2g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.89g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	15.5% 0.2mg	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	5.5% 22μg	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	20% 2.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	4.3% 43mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	11.7% 0.11mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	15.5% 0.36mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Tortilla chips, yellow, plain, salted:

• Raw Navel Oranges have 1.5 times more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 19.8 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Tortilla chips, yellow, plain, salted have similar amounts of Vitamin B2 per 100 g.
• Both Raw Navel Oranges as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Tortilla chips, yellow, plain, salted:

• Raw Navel Oranges have 44.3 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2.4 times more Calcium, 2.7 times more Copper, 10.2 times more Iron, 7.6 times more Magnesium, 12.3 times more Manganese, 10.2 times more Phosphorus, more Selenium, 310 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Tortilla chips, yellow, plain, salted have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 7 times more Sugars and 14.1 times more Fructose than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 10.1 times more Energy, 148.9 times more Fat, 163.3 times more Saturated Fat, 34.8 times more Omega 3, 384.7 times more Omega 6, 5.4 times more Carbohydrate, 2.1 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.