Comparing Nutrients in 300 calories Dried Chives VS Oranges with Peel

Weight per 300 calories

• Dried Chives: 97g
• Oranges with Peel: 476g

Dried Chives have 4.9 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Dried Chives or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Chives	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.38g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.5% 25.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	366% 3294μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	34% 0.44mg	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	26% 104μg	35.7% 143μg	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	707% 637mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Oranges with Peel	Recommended Dietary Allowance
Calcium	78.4% 784mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	30% 0.27mg	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	241% 19.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	NA	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	71.4% 500mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	84% 2855mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	10.6% 392g	3700g per day for Men 19-50 years

Dried Chives VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Chives or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Dried Chives vs Oranges with Peel :

• 300 calories of Dried Chives have 53.2 times more Vitamin A, 1.8 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.9 times more Vitamin C than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.4 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Chives vs Oranges with Peel :

• 300 calories of Dried Chives have 2.4 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 9.3 times more Magnesium, 4.8 times more Phosphorus, 3.1 times more Potassium, 2.7 times more Selenium and 9.4 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 203.1 times more Water than Freeze-dried Chives.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Chives have 6 times more Omega 6 and 3.3 times more Protein than Oranges with Peel .
• Both Dried Chives and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Freeze-dried Chives as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.