Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, potato chips, barbecue-flavor

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, potato chips, barbecue-flavor: 61.6g

Snacks, potato chips, barbecue-flavor have 7.7 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 Snacks, potato chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	43% 7.32g	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	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	6.16% 2.34g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.64% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17.8% 0.23mg	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	9.86% 39.4μg	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	42.7% 38.4mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	17% 0.15mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	21.5% 731mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.041% 1.53g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Potato Chips, Barbecue-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, potato chips, barbecue-flavor?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, potato chips, barbecue-flavor:

• 300 calories of Oranges with Peel have 5 times more Vitamin A, 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 8.8 times more Vitamin C than Snacks, potato chips, barbecue-flavor.
• While 300 kcal of Snacks, potato chips, barbecue-flavor contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, potato chips, barbecue-flavor:

• 300 calories of Oranges with Peel have 16.9 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Potassium, 13.5 times more Selenium and 256.5 times more Water than Snacks, potato chips, barbecue-flavor.
• While 300 kcal of Snacks, potato chips, barbecue-flavor contain 35.3 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor contain similar levels of Phosphorus per 300 calories.
• 300 calories of Snacks, potato chips, barbecue-flavor lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.1 times more Carbohydrate, 9.2 times more Fiber and 1.5 times more Protein than Snacks, potato chips, barbecue-flavor.
• While 300 kcal of Snacks, potato chips, barbecue-flavor contain 13.4 times more Fat, 14.8 times more Saturated Fat, 2.4 times more Omega 3 and 34.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, potato chips, barbecue-flavor offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6