Comparing Nutrients in 300 calories Oranges with Peel VS Cake, snack cakes, creme-filled, chocolate with frosting

Weight per 300 calories

• Oranges with Peel: 476g
• Cake, snack cakes, creme-filled, chocolate with frosting: 75.2g

Cake, snack cakes, creme-filled, chocolate with frosting have 6.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cake, snack cakes, creme-filled, chocolate with frosting?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	35% 45.3g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	56.4% 21.4g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.084% 0.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.34% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.27% 0.11mg	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	35.7% 143μg	4.9% 19.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.88% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	1.6% 1.43mg	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	5.46% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.64% 7.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	33.3% 333mg	8.72% 87.2mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	25.5% 0.23mg	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	47.6% 3.8mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.36mg	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% 105mg	9.34% 65.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	4.65% 2.56μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	16.6% 250mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.38% 14g	3700g per day for Men 19-50 years

Oranges With Peel VS Cake, Snack Cakes, Creme-filled, Chocolate With Frosting Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cake, snack cakes, creme-filled, chocolate with frosting?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 300 calories of Oranges with Peel have 82.3 times more Vitamin A, 17.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.4 times more Vitamin B3, 25.2 times more Vitamin B5, 4.1 times more Vitamin B6, 7.3 times more Vitamin B9 and 236.7 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• 300 calories of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 300 calories of Oranges with Peel have 3.8 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium, 1.3 times more Selenium and 28.1 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 300 kcal of Cake, snack cakes, creme-filled, chocolate with frosting contain 26.2 times more Sodium and 1.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cake, snack cakes, creme-filled, chocolate with frosting lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate, 8.9 times more Fiber and 2.3 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 300 kcal of Cake, snack cakes, creme-filled, chocolate with frosting contain 8.4 times more Fat, 22 times more Saturated Fat, 1.7 times more Omega 3 and 5.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cake, snack cakes, creme-filled, chocolate with frosting offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cake, snack cakes, creme-filled, chocolate with frosting provide inadequate amounts of Protein