Comparing Nutrients in 300 calories Snacks, plantain chips, salted VS Canned Orange Juice

Weight per 300 calories

• Snacks, plantain chips, salted: 56.5g
• Canned Orange Juice: 638g

Snacks, plantain chips, salted have 11.3 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Snacks, plantain chips, salted or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Snacks, plantain chips, salted	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	54% 70.3g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 26g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.06% 0.037mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.2% 0.2mg	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	4.94% 19.8μg	38.3% 153μg	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	20% 18mg	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.85mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.51% 5.1mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	6.85% 0.55mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.55% 40mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	6.78% 0.16mg	5.83% 0.13mg	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	6.3% 44mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	0.41% 0.23μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	15% 560g	3700g per day for Men 19-50 years

Snacks, Plantain Chips, Salted VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, plantain chips, salted or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Snacks, plantain chips, salted vs Canned Orange Juice:

• 300 calories of Snacks, plantain chips, salted have 1.3 times more Vitamin B6, 2.2 times more Vitamin E and 25.3 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Vitamin A, 6.8 times more Vitamin B1, 5.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 7.7 times more Vitamin B9 and 10.6 times more Vitamin C than Snacks, plantain chips, salted.
• 300 calories of Snacks, plantain chips, salted have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Snacks, plantain chips, salted as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, plantain chips, salted vs Canned Orange Juice:

• 300 calories of Snacks, plantain chips, salted have 4.5 times more Sodium than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 12.6 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Potassium and 474.2 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Canned Orange Juice contain similar levels of Iron per 300 calories.
• 300 calories of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Snacks, plantain chips, salted as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, plantain chips, salted have 17.5 times more Fat, 41 times more Saturated Fat and 38.1 times more Omega 6 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.9 times more Carbohydrate, 107.6 times more Sugars and 3.4 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, plantain chips, salted provide inadequate amounts of Protein
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Snacks, plantain chips, salted as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 300 calories.