Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, popcorn, caramel-coated, with peanuts

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, popcorn, caramel-coated, with peanuts: 75g

Snacks, popcorn, caramel-coated, with peanuts have 6.3 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, popcorn, caramel-coated, with peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	14% 2.4g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	7.5% 2.85g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.27% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.7% 0.14mg	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	3% 12μg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.95% 49.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	24.8% 0.22mg	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	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.57mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	8.85% 133mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.067% 2.48g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Caramel-coated, With Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, popcorn, caramel-coated, with peanuts?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, popcorn, caramel-coated, with peanuts:

• 300 calories of Oranges with Peel have 20.6 times more Vitamin A, 12.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 9.1 times more Vitamin B5, 3.2 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, with peanuts.
• 300 calories of Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, popcorn, caramel-coated, with peanuts:

• 300 calories of Oranges with Peel have 6.7 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 3.5 times more Potassium and 158.3 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• While 300 kcal of Snacks, popcorn, caramel-coated, with peanuts contain 13.9 times more Sodium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, caramel-coated, with peanuts contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, popcorn, caramel-coated, with peanuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate, 7.5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• While 300 kcal of Snacks, popcorn, caramel-coated, with peanuts contain 4.1 times more Fat and 11.5 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, caramel-coated, with peanuts 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, popcorn, caramel-coated, with peanuts provide inadequate amounts of Omega 3 in 300 calories.