Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, peas, roasted, wasabi-flavored

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, peas, roasted, wasabi-flavored: 69.4g

Snacks, peas, roasted, wasabi-flavored have 6.9 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 Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.43% 1.26g	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	33.2% 43g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	0.75% 0.54g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	11% 6.2g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	5.94% 53.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.3% 0.38mg	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	24% 96μg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	33.3% 333mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.13% 4.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Peas, Roasted, Wasabi-flavored Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, peas, roasted, wasabi-flavored?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, peas, roasted, wasabi-flavored:

• 300 calories of Oranges with Peel have 4.7 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While 300 kcal of Snacks, peas, roasted, wasabi-flavored contain 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, peas, roasted, wasabi-flavored provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, peas, roasted, wasabi-flavored:

• 300 calories of Oranges with Peel have 3.9 times more Calcium, 1.4 times more Iron, 1.8 times more Potassium and 81.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 300 kcal of Snacks, peas, roasted, wasabi-flavored contain 1.8 times more Phosphorus, 1.5 times more Selenium, 21.9 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, peas, roasted, wasabi-flavored contain similar levels of Copper and Magnesium per 300 calories.
• 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 8.1 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• While 300 kcal of Snacks, peas, roasted, wasabi-flavored contain 6.9 times more Fat, 22 times more Saturated Fat, 6 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, peas, roasted, wasabi-flavored offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, peas, roasted, wasabi-flavored provide inadequate amounts of Omega 3 in 300 calories.