Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Oranges with Peel

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Oranges with Peel: 476g

Crackers, flavored, fish-shaped have 7.3 times more energy per 100g than Oranges with Peel . It has very 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 - Crackers, flavored, fish-shaped or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, flavored, fish-shaped	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	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	24.8% 99μg	35.7% 143μg	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	NA	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	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	37% 2.97mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	15.5% 108mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	10.6% 392g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Oranges with Peel :

• 300 calories of Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.7 times more Vitamin B5, 8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oranges with Peel provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Oranges with Peel :

• 300 calories of Crackers, flavored, fish-shaped have 66 times more Sodium and 1.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 6.2 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 6.4 times more Potassium, 1.3 times more Selenium and 176.9 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oranges with Peel contain similar levels of Phosphorus per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, flavored, fish-shaped have 8 times more Fat, 3.6 times more Omega 3 and 10.8 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate and 10.7 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oranges with Peel offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6