Comparing Nutrients in 300 calories Oranges with Peel VS Desserts, apple crisp, prepared-from-recipe

Weight per 300 calories

• Oranges with Peel: 476g
• Desserts, apple crisp, prepared-from-recipe: 186g

Desserts, apple crisp, prepared-from-recipe have 2.6 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	11.8% 2g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	NA	50.6% 36.7g	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	6.86% 2.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.85% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.73% 0.075mg	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	7.45% 30μg	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	4.55% 4.1mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.37% 7.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	33.3% 333mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	14.7% 0.13mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	3.55% 15mg	420mg per day for Men 19-50 years
Manganese	NA	10.5% 0.24mg	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	7.45% 52mg	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	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	3.05% 0.34mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.17% 117g	3700g per day for Men 19-50 years

Oranges With Peel VS Desserts, Apple Crisp, Prepared-from-recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Desserts, apple crisp, prepared-from-recipe?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Desserts, apple crisp, prepared-from-recipe:

• 300 calories of Oranges with Peel have 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 9.2 times more Vitamin B5, 5.9 times more Vitamin B6, 4.8 times more Vitamin B9 and 82.5 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• Both Oranges with Peel and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Desserts, apple crisp, prepared-from-recipe:

• 300 calories of Oranges with Peel have 5.1 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 4.5 times more Magnesium, 2 times more Phosphorus, 6.4 times more Potassium and 3.3 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 300 kcal of Desserts, apple crisp, prepared-from-recipe contain 2 times more Selenium and 68.7 times more Sodium than Raw Oranges with Peel .
• 300 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Potassium
• Both Raw Oranges with Peel as well as Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate, 8.2 times more Fiber and 1.9 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 300 kcal of Desserts, apple crisp, prepared-from-recipe contain 4.5 times more Fat, 1.7 times more Omega 3 and 9.6 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Desserts, apple crisp, prepared-from-recipe 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 Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein