Comparing Nutrients in 300 calories Oranges VS Peanut Flavor Canned Meal Supplement Drink

Weight per 300 calories

• Oranges: 638g
• Peanut Flavor Canned Meal Supplement Drink: 297g

Peanut Flavor Canned Meal Supplement Drink has 2.1 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Peanut Flavor Canned Meal Supplement Drink?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	0% 0g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	NA	38g per day for Men 19-50 years
Protein	10.7% 6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	123% 1.6mg	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	48% 191μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	2.3% 2.08mg	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	7.66% 1.15mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	25.5% 255mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.9% 0.089mg	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	7.98% 0.64mg	81.7% 6.53mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	9.17% 0.21mg	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	12.8% 89.4mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	15% 554g	6.24% 231g	3700g per day for Men 19-50 years

Oranges VS Peanut Flavor Canned Meal Supplement Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Peanut Flavor Canned Meal Supplement Drink?

Lets compare vitamin content per 300 calories of Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Oranges have 163.3 times more Vitamin C and 4.3 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 2.3 times more Vitamin B1, 15.1 times more Vitamin B2, 10.9 times more Vitamin B3, 3.2 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• 300 calories of Oranges have insufficient amounts of Vitamin B12
• 300 calories of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Oranges have 3.2 times more Copper, 1.3 times more Magnesium, 2.4 times more Potassium and 2.4 times more Water than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 1.3 times more Calcium, 10.2 times more Iron, 1.3 times more Manganese, 3.7 times more Phosphorus, more Sodium and 2.8 times more Zinc than Raw Oranges.
• 300 calories of Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 1.7 times more Carbohydrate than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 11.9 times more Fat and 1.7 times more Protein than Raw Oranges.
• Both Oranges and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.