Comparing Nutrients in 300 calories Oranges with Peel VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 300 calories

• Oranges with Peel: 476g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 60g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 8 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.67% 0.96g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	3% 1.14g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.45% 3.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.5% 0.046mg	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	9.73% 39μg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	15% 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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	3.28% 13.8mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2% 67.7mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.071% 2.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 300 calories of Oranges with Peel have more Vitamin A, 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 14.7 times more Vitamin B5, 9.7 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 300 calories of Oranges with Peel have 19.2 times more Calcium, 2 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 1.5 times more Phosphorus, 13.8 times more Potassium, 2.1 times more Selenium and 149.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 300 kcal of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 29.6 times more Sodium and 1.4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.9 times more Carbohydrate, 18.8 times more Fiber and 2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 300 kcal of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 10.4 times more Fat and 18 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.