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Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Navel Oranges

Weight per 300 calories

Oven-heated Frozen Potato Puffs
156g
Navel Oranges
612g

Oven-heated Frozen Potato Puffs have 3.9 times more energy per 100g than Navel Oranges. It has above average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs
4%
41%
55%
Navel Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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14.6%14g
Fat
0.95%0.92g
14 gvs0.92 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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8.1%2.6g
Saturated Fat
0.33%0.1g
2.6 gvs0.1 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
3.44%0.055g
0.32 gvs0.055 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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19.7%3.35g
Omega 6
0.83%0.14g
3.35 gvs0.14 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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33%42.6g
Carbohydrate
59%76.8g
42.6 gvs76.8 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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0.58%0.42g
Sugars
71.8%52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.42 gvs52 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
19%13.8g
≤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]
0 gvs13.8 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.3g
Glucose
%12g
0.3 gvs12 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.13g
Sucrose
%26.2g
0.13 gvs26.2 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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8.22%3.13g
Fiber
35.4%13.5g
3.13 gvs13.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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5.94%3.33g
Protein
9.95%5.57g
3.33 gvs5.57 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Vegetables and Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
0 μgvs73.5 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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9%0.11mg
Vitamin B1
34.7%0.42mg
Thiamine
0.11 mgvs0.42 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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4.45%0.058mg
Vitamin B2
24%0.31mg
Riboflavin
0.058 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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14%2.26mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
2.26 mgvs2.6 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.5 mgvs1.6 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B6
37.2%0.48mg
Pyridoxine
0.19 mgvs0.48 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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9%36μg
Vitamin B9
52%208μg
Folates and Folic Acid
36 μgvs208 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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6.94%6.25mg
Vitamin C
402%362mg
Ascorbic acid
6.25 mgvs362 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.7%0.41mg
Vitamin E
6.12%0.92mg
Tocopherols and Tocotrienols
0.41 mgvs0.92 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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4.8%5.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.8 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

2.2%22mg
Calcium
26.3%263mg
22 mgvs263 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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13.7%0.12mg
Copper
26.5%0.24mg
0.12 mgvs0.24 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Vegetables and Fruits rich in Copper
0.25%9.84μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
9.84 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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11.3%0.91mg
Iron
9.95%0.8mg
0.91 mgvs0.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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6.32%26.6mg
Magnesium
16%67.3mg
26.6 mgvs67.3 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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8.63%0.2mg
Manganese
7.7%0.18mg
0.2 mgvs0.18 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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18.8%131mg
Phosphorus
20%141mg
131 mgvs141 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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13%448mg
Potassium
30%1016mg
448 mgvs1016 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.14%0.63μg
Selenium
0%0μg
0.63 μgvs0 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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48.2%723mg
Sodium
0.41%6.12mg
723 mgvs6.12 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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4.26%0.47mg
Zinc
4.45%0.49mg
0.47 mgvs0.49 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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2.5%93g
Water
14.2%526g
93 gvs526 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oven-heated Frozen Potato Puffs VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Navel Oranges?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Navel Oranges:

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Navel Oranges:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: