Comparing Nutrients in 300 calories Oranges with Peel VS Puff pastry, frozen, ready-to-bake

Weight per 300 calories

• Oranges with Peel: 476g
• Puff pastry, frozen, ready-to-bake: 54.4g

Puff pastry, frozen, ready-to-bake has 8.7 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 Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Oranges with Peel	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	8.47% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	15% 2.53g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	0.56% 0.4g	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	2.15% 0.82g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Puff pastry, frozen, ready-to-bake	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0.88% 0.011mg	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	10.6% 42.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.3% 8.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.54% 5.44mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	6.9% 0.062mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	4.67% 32.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	0.98% 33.2mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	9.04% 136mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.13% 4.63g	3700g per day for Men 19-50 years

Oranges With Peel VS Puff Pastry, Frozen, Ready-to-bake Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Puff pastry, frozen, ready-to-bake?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Oranges with Peel have more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, more Vitamin B5, 38.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Oranges with Peel and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Oranges with Peel have 61.2 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 7.7 times more Magnesium, 3.2 times more Phosphorus, 28.1 times more Potassium and 84.7 times more Water than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 4 times more Selenium and 14.2 times more Sodium than Raw Oranges with Peel .
• 300 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3 times more Carbohydrate, 26.2 times more Fiber and 1.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 14.5 times more Fat, 31.5 times more Saturated Fat, 1.8 times more Omega 3 and 12.1 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Puff pastry, frozen, ready-to-bake 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 Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber