Comparing Nutrients in 300 calories Frostings, coconut-nut, ready-to-eat VS Oranges with Peel

Weight per 300 calories

• Frostings, coconut-nut, ready-to-eat: 69.3g
• Oranges with Peel: 476g

Frostings, coconut-nut, ready-to-eat have 6.9 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 - Frostings, coconut-nut, ready-to-eat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.98g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	28% 36.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	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	4.56% 1.73g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.02% 0.024mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	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	0.35% 1.4μg	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	0.15% 0.14mg	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	5.03% 0.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.9% 9mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	9.62% 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	4.68% 0.37mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	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	6.24% 43.6mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	3.15% 1.73μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.28mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	10.6% 392g	3700g per day for Men 19-50 years

Frostings, Coconut-nut, Ready-to-eat VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frostings, coconut-nut, ready-to-eat or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Frostings, coconut-nut, ready-to-eat vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 19.6 times more Vitamin B1, 18.1 times more Vitamin B2, 16.2 times more Vitamin B3, 14.6 times more Vitamin B5, 13.6 times more Vitamin B6, 103.1 times more Vitamin B9 and 2439.9 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• 300 calories of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frostings, coconut-nut, ready-to-eat vs Oranges with Peel :

• 300 calories of Frostings, coconut-nut, ready-to-eat have 11.6 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 37 times more Calcium, 3.1 times more Copper, 10.2 times more Iron, 5.1 times more Magnesium, 2.4 times more Phosphorus, 7.2 times more Potassium, 1.9 times more Selenium and 26.9 times more Water than Frostings, coconut-nut, ready-to-eat.
• 300 calories of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Selenium
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frostings, coconut-nut, ready-to-eat have 11.6 times more Fat, 35.9 times more Saturated Fat and 10.2 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2 times more Carbohydrate, 12.4 times more Fiber and 6 times more Protein than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Frostings, coconut-nut, ready-to-eat provide inadequate amounts of Fiber and Protein
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.