Comparing Nutrients in 300 calories Oranges with Peel VS Dried Chives

Weight per 300 calories

• Oranges with Peel: 476g
• Dried Chives: 97g

Freeze-dried Chives have 4.9 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 Dried Chives?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Chives	23%	8%	69%

Macro Nutrients

	Oranges with Peel	Dried Chives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.35% 1.25g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Chives	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	366% 3294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	148% 1.93mg	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	26% 104μg	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	707% 637mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dried Chives	Recommended Dietary Allowance
Calcium	33.3% 333mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	73.5% 0.66mg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	NA	56.6% 1.3mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.052% 1.93g	3700g per day for Men 19-50 years

Oranges With Peel VS Dried Chives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dried Chives?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dried Chives:

• 300 calories of Oranges with Peel have 1.4 times more Vitamin B9 than Dried Chives.
• While 300 kcal of Freeze-dried Chives contain 53.2 times more Vitamin A, 1.8 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dried Chives:

• 300 calories of Oranges with Peel have 203.1 times more Water than Dried Chives.
• While 300 kcal of Freeze-dried Chives contain 2.4 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 9.3 times more Magnesium, 4.8 times more Phosphorus, 3.1 times more Potassium, 2.7 times more Selenium and 9.4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Freeze-dried Chives contain 6 times more Omega 6 and 3.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Chives offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Freeze-dried Chives provide inadequate amounts of Omega 3 in 300 calories.