Comparing Nutrients in 300 calories Snacks, KRAFT, CORNNUTS, plain VS Oranges with Peel

Weight per 300 calories

• Snacks, KRAFT, CORNNUTS, plain: 67.3g
• Oranges with Peel: 476g

Snacks, KRAFT, CORNNUTS, plain have 7.1 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, KRAFT, CORNNUTS, plain or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	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	37% 48.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	12.2% 4.64g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.12% 1.14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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% 0μg	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	0% 0mg	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	8.88% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.61% 6.05mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	14% 1.12mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	26.4% 185mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	18% 9.96μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.024% 0.87g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, KRAFT, CORNNUTS, plain vs Oranges with Peel :

• Raw Oranges with Peel contain more Vitamin A, 17.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, KRAFT, CORNNUTS, plain vs Oranges with Peel :

• Snacks, KRAFT, CORNNUTS, plain have 1.8 times more Phosphorus, 3 times more Selenium, 39.8 times more Sodium and 2.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 55.1 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 5 times more Potassium and 448.2 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Raw Oranges with Peel have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, KRAFT, CORNNUTS, plain have 7.4 times more Fat, 9.8 times more Saturated Fat and 9.7 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Omega 3, 1.5 times more Carbohydrate and 4.6 times more Fiber than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Raw Oranges with Peel have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.