Comparing Nutrients in 100 grams Snacks, tortilla chips, ranch-flavor VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Navel Oranges	Recommended Dietary Allowance
Energy	17.3% 501kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	% 1.97g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 4.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	13% 7.2g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	8.5% 34μg	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	65.7% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Navel Oranges	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17.3% 1.38mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	36% 252mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, ranch-flavor vs Navel Oranges:

• Snacks, tortilla chips, ranch-flavor have 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Navel Oranges have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, ranch-flavor vs Navel Oranges:

• Snacks, tortilla chips, ranch-flavor have 3.1 times more Calcium, 2.6 times more Copper, 10.6 times more Iron, 7.9 times more Magnesium, 12.6 times more Manganese, 11 times more Phosphorus, 1.6 times more Potassium, more Selenium, 519 times more Sodium and 17.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 27.4 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor have 10.2 times more Energy, 164.2 times more Fat, 208.2 times more Saturated Fat, 26.1 times more Omega 3, 573.7 times more Omega 6, 5 times more Carbohydrate, 1.8 times more Fiber and 7.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Sugars and 6.6 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 100 g.