Comparing Nutrients in 300 calories Oranges with Peel VS Hazelnuts

Weight per 300 calories

• Oranges with Peel: 476g
• Hazelnuts: 47.8g

Hazelnuts have 10 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 Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	22% 3.74g	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	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	NA	2.86% 2.07g	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	0.046% 0.033g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	12% 4.63g	38g per day for Men 19-50 years
Protein	11% 6.2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.053% 0.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.7% 0.27mg	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	13.5% 54μg	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	3.34% 3mg	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	48% 7.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hazelnuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.45% 54.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	92% 0.82mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	18.5% 78mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	19.8% 139mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.069% 2.54g	3700g per day for Men 19-50 years

Oranges With Peel VS Hazelnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 129.6 times more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 112.3 times more Vitamin C than Hazelnuts.
• 300 calories of Hazelnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Hazelnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Hazelnuts:

• 300 calories of Oranges with Peel have 6.1 times more Calcium, 1.7 times more Iron, 2.9 times more Potassium, 2.9 times more Selenium and 154.5 times more Water than Hazelnuts.
• While 300 kcal of Hazelnuts contain 3 times more Copper, 1.3 times more Phosphorus and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Hazelnuts contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Hazelnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 9.3 times more Carbohydrate and 4.6 times more Fiber than Hazelnuts.
• While 300 kcal of Hazelnuts contain 20.3 times more Fat, 12.8 times more Saturated Fat and 17.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Hazelnuts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Hazelnuts provide inadequate amounts of Omega 3 in 300 calories.