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Comparing Nutrients in 300 calories Snacks, corn-based, extruded, onion-flavorVS Oranges

Weight per 300 calories

Snacks, corn-based, extruded, onion-flavor
60g
Oranges
638g

Snacks, corn-based, extruded, onion-flavor have 10.6 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, onion-flavor or Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, onion-flavor
6%
41%
53%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

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

Find Snacks rich in Energy
14%13.6g
Fat
0.79%0.77g
13.6 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
8.15%2.6g
Saturated Fat
0.3%0.096g
2.6 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Snacks rich in Saturated Fat
4.9%0.078g
Omega 3
2.8%0.045g
0.078 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3
10.6%1.8g
Omega 6
0.68%0.11g
1.8 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30%39g
Carbohydrate
57.7%75g
39 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
4%2.9g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.9 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose
6.17%2.34g
Fiber
40.3%15.3g
2.34 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
8.27%4.63g
Protein
10.7%6g
4.63 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.53%4.8μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
4.8 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
11%0.13mg
Vitamin B1
46.3%0.56mg
Thiamine
0.13 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
14.3%0.19mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.19 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
12%1.9mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
1.9 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.15%0.16mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.16 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.84%0.089mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.089 mgvs0.38 mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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16.5%66μg
Vitamin B9
48%191μg
Folates and Folic Acid
66 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
1.2%1.1mg
Vitamin C
377%340mg
Ascorbic acid
1.1 mgvs340 mg
Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
10.8%1.6mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
1.6 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.56%3.07μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.07 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.74%17.4mg
Calcium
25.5%255mg
17.4 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium
7.9%0.071mg
Copper
32%0.29mg
0.071 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

Find Snacks rich in Fluoride
28%2.24mg
Iron
7.98%0.64mg
2.24 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4%17mg
Magnesium
15%64mg
17 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Snacks rich in Magnesium
5.3%0.12mg
Manganese
6.94%0.16mg
0.12 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

Find Snacks rich in Molybdenum
6.2%43.3mg
Phosphorus
12.8%89.4mg
43.3 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
2.53%86mg
Potassium
34%1155mg
86 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium
11.6%6.37μg
Selenium
5.8%3.2μg
6.37 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
38%571mg
Sodium
0%0mg
571 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
4.06%0.45mg
0.2 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.032%1.2g
Water
15%554g
1.2 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, onion-flavor vs Oranges:
Comparing minerals per 300 calories for Snacks, corn-based, extruded, onion-flavor vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: