Comparing Nutrients in 100 grams Snacks, tortilla chips, light (baked with less oil) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Energy	16% 465kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	15% 5.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.08% 0.079mg	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	4% 16μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	65.7% 59mg	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	23.5% 3.53mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	4.33% 0.039mg	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	20.4% 1.63mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1.26% 0.029mg	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	45.4% 318mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS Navel Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, tortilla chips, light (baked with less oil) versus 100 g of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, light (baked with less oil) vs Navel Oranges:

• 100 grams of Snacks, tortilla chips, light (baked with less oil) have 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin B12 and 23.5 times more Vitamin E than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 2.1 times more Vitamin B9 and 295.5 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Navel Oranges provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C
• 100 grams of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, tortilla chips, light (baked with less oil) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Snacks, tortilla chips, light (baked with less oil) vs Navel Oranges:

• 100 grams of Snacks, tortilla chips, light (baked with less oil) have 3.7 times more Calcium, 3 times more Copper, 12.5 times more Iron, 8.8 times more Magnesium, 13.8 times more Phosphorus, 1.6 times more Potassium, more Selenium, 400 times more Sodium and 14.4 times more Zinc than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 66.1 times more Water than Snacks, tortilla chips, light (baked with less oil).
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, tortilla chips, light (baked with less oil) have 9.5 times more Energy, 101.3 times more Fat, 166.9 times more Saturated Fat, 5.2 times more Omega 3, 216.4 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Fiber and 9.6 times more Protein than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 16 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein