Comparing Nutrients in 300 calories Peppermint VS Oranges

Weight per 300 calories

• Peppermint: 429g
• Oranges: 638g

Peppermint has 1.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Peppermint or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Peppermint	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	117% 1.86g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	90% 34.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	28.7% 16g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Oranges	Recommended Dietary Allowance
Vitamin A	101% 909μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	29.5% 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	122% 489μg	48% 191μg	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	151% 136mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Oranges	Recommended Dietary Allowance
Calcium	104% 1041mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	32% 0.29mg	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	272% 21.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	81.6% 343mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	6.94% 0.16mg	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	44.7% 313mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	71.7% 2439mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.76mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	9.1% 337g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peppermint vs Oranges:

• Fresh Peppermint has 12.9 times more Vitamin A, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B1 and 2.5 times more Vitamin C than Fresh Peppermint.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peppermint vs Oranges:

• Fresh Peppermint has 4.1 times more Calcium, 4.9 times more Copper, 34.1 times more Iron, 5.4 times more Magnesium, 31.6 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, more Sodium and 10.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Water than Fresh Peppermint.

Comparison of macro-nutrients per 300 calories:

• Fresh Peppermint has 5.3 times more Fat, 11 times more Saturated Fat, 41.7 times more Omega 3, 2.2 times more Fiber and 2.7 times more Protein than Raw Oranges.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.