Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavored VS Oranges with Peel

Weight per 300 calories

• Snacks, peas, roasted, wasabi-flavored: 69.4g
• Oranges with Peel: 476g

Snacks, peas, roasted, wasabi-flavored have 6.9 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, peas, roasted, wasabi-flavored or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	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	33.2% 43g	56.8% 74g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	0.75% 0.54g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	6.94% 2.64g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.94% 53.5μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	24% 96μg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	33% 2.64mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	26.8% 188mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	10.6% 392g	3700g per day for Men 19-50 years

Snacks, Peas, Roasted, Wasabi-flavored VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, peas, roasted, wasabi-flavored or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Snacks, peas, roasted, wasabi-flavored vs Oranges with Peel :

• 300 calories of Snacks, peas, roasted, wasabi-flavored have 1.5 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 4.7 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Snacks, peas, roasted, wasabi-flavored vs Oranges with Peel :

• 300 calories of Snacks, peas, roasted, wasabi-flavored have 1.8 times more Phosphorus, 1.5 times more Selenium, 21.9 times more Sodium and 4.4 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.9 times more Calcium, 1.4 times more Iron, 1.8 times more Potassium and 81.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oranges with Peel contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, peas, roasted, wasabi-flavored have 6.9 times more Fat, 22 times more Saturated Fat, 6 times more Omega 6 and 1.6 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate and 8.1 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.