Comparing Nutrients in 300 calories Oranges with Peel VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Oranges with Peel: 476g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Crackers, gluten-free, multi-seeded and multigrain have 7.2 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, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Oranges with Peel	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	19.6% 3.34g	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	33.8% 44g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, gluten-free, multi-seeded and multigrain	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	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19% 0.25mg	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	5.8% 23μg	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	0% 0mg	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	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	33.3% 333mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	40.4% 0.36mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	70.6% 1.62mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.064% 2.38g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Oranges with Peel have more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Oranges with Peel have 2.1 times more Calcium, 2 times more Iron, 3.7 times more Potassium and 164.8 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Copper, 1.6 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Selenium, 30.5 times more Sodium and 3.3 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 calories of Oranges with Peel have 1.7 times more Carbohydrate and 3.2 times more Fiber than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 7.3 times more Fat, 8 times more Omega 3 and 15.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, gluten-free, multi-seeded and multigrain 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