Comparing Nutrients in 300 calories Oranges with Peel VS Crackers, flavored, fish-shaped

Weight per 300 calories

• Oranges with Peel: 476g
• Crackers, flavored, fish-shaped: 64.8g

Crackers, flavored, fish-shaped have 7.3 times more energy per unit of mass than Raw Oranges with Peel , which is very 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 Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	32.7% 42.6g	130g per day for Men 19-50 years
Sugars	NA	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	5.3% 2g	38g per day for Men 19-50 years
Protein	11% 6.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.58% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.24% 0.055mg	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	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	9.65% 0.087mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	3.86% 16mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.06% 2.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Flavored, Fish-shaped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Crackers, flavored, fish-shaped:

• 300 calories of Oranges with Peel have 3.7 times more Vitamin B5, 8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 300 calories for Oranges with Peel vs Crackers, flavored, fish-shaped:

• 300 calories of Oranges with Peel have 6.2 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 6.4 times more Potassium, 1.3 times more Selenium and 176.9 times more Water than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain 66 times more Sodium and 1.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, flavored, fish-shaped contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.7 times more Carbohydrate and 10.7 times more Fiber than Crackers, flavored, fish-shaped.
• While 300 kcal of Crackers, flavored, fish-shaped contain 8 times more Fat, 3.6 times more Omega 3 and 10.8 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber