Comparing Nutrients in 300 calories Oranges with Peel VS Candies, fruit snacks, with high vitamin C

Weight per 300 calories

• Oranges with Peel: 476g
• Candies, fruit snacks, with high vitamin C: 85.2g

Candies, fruit snacks, with high vitamin C have 5.6 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 Candies, fruit snacks, with high vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Candies, fruit snacks, with high vitamin C	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0% 0g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	80% 58g	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.2g	0.12% 0.068g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	1.78% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	0.52% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	0.043% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	0.1% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0.066% 0.001mg	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	0.21% 0.85μg	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	376% 338mg	129% 116mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Calcium	33.3% 333mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	1.42% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.43μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	0.2% 0.85mg	420mg per day for Men 19-50 years
Manganese	NA	0.52% 0.012mg	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	0.37% 2.56mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	0.2% 6.8mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.3% 19.6mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.27% 10g	3700g per day for Men 19-50 years

Oranges With Peel VS Candies, Fruit Snacks, With High Vitamin C Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Candies, fruit snacks, with high vitamin C?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Candies, fruit snacks, with high vitamin C:

• 300 calories of Oranges with Peel have more Vitamin A, 22.3 times more Vitamin B1, 34.9 times more Vitamin B2, 349.2 times more Vitamin B3, 307.3 times more Vitamin B5, 519.6 times more Vitamin B6, 167.6 times more Vitamin B9 and 2.9 times more Vitamin C than Candies, fruit snacks, with high vitamin C.
• 300 calories of Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Candies, fruit snacks, with high vitamin C:

• 300 calories of Oranges with Peel have more Calcium, 21.2 times more Copper, more Iron, 78.2 times more Magnesium, 41 times more Phosphorus, 136.9 times more Potassium, 3.6 times more Selenium and 38.8 times more Water than Candies, fruit snacks, with high vitamin C.
• 300 calories of Candies, fruit snacks, with high vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Candies, fruit snacks, with high vitamin C lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have more Fiber and 90.8 times more Protein than Candies, fruit snacks, with high vitamin C.
• Both Oranges with Peel and Candies, fruit snacks, with high vitamin C offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Candies, fruit snacks, with high vitamin C provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Candies, fruit snacks, with high vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.