Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour VS Oranges with Peel

Weight per 300 calories

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour: 57.4g
• Oranges with Peel: 476g

Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 8.3 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.57g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.17% 4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.64% 0.082mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34% 0.44mg	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	28.7% 115μg	35.7% 143μg	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	1.1% 0.98mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.5% 75mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	30% 0.27mg	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	35% 2.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	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	17% 119mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	7% 3.84μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour vs Oranges with Peel :

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.5 times more Vitamin A, 2 times more Vitamin B1, 19.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 346.7 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour vs Oranges with Peel :

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 46 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.4 times more Calcium, 2.9 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 6.9 times more Potassium and 569.4 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour and Raw Oranges with Peel have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 13.1 times more Fat, 15.3 times more Saturated Fat, 9.3 times more Omega 3 and 40.9 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Carbohydrate and 1.5 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour and Raw Oranges with Peel have similar amounts of Energy per 300 kcal.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.