Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, unsalted VS Oranges with Peel

Weight per 300 calories

• Snacks, corn-based, extruded, chips, unsalted: 54g
• Oranges with Peel: 476g

Snacks, corn-based, extruded, chips, unsalted have 8.8 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.

Discover which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, unsalted or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	52.2% 8.9g	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	23.8% 31g	56.8% 74g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	6.24% 2.37g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.35% 3.55g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.24% 2.15μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	0.94% 3.77μg	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	1.2% 1.08mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	11.4% 0.92mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	14% 99mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.93% 100mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	6.56% 3.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.08mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.16% 0.46mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.015% 0.54g	10.6% 392g	3700g per day for Men 19-50 years

Snacks, Corn-based, Extruded, Chips, Unsalted VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, unsalted or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, unsalted vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 28.7 times more Vitamin A, 6.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B6, 37.9 times more Vitamin B9 and 313.9 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• 300 calories of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, unsalted vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain 5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 9.4 times more Potassium and 727.6 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Oranges with Peel contain similar levels of Phosphorus and Selenium per 300 calories.
• 300 calories of Snacks, corn-based, extruded, chips, unsalted lack sufficient amounts of Potassium
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, corn-based, extruded, chips, unsalted have 12.6 times more Fat, 14 times more Saturated Fat, 4.2 times more Omega 3 and 42.4 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.4 times more Carbohydrate, 9 times more Fiber and 1.7 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6