Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Oranges with Peel

Weight per 300 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g
• Oranges with Peel: 476g

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 5.7 times more energy per 100g than Oranges with Peel . It has 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, pretzels, hard, whole-wheat including both salted and unsalted or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	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	52% 67.4g	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	30.4% 0.36mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	11% 44.8μg	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	0.92% 0.83mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	28% 2.23mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	14.8% 104mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	10.6% 392g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Oranges with Peel :

• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.3 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 408 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Oranges with Peel provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Oranges with Peel :

• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 17.7 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 14.4 times more Calcium, 1.7 times more Iron, 2.7 times more Magnesium, 2.6 times more Potassium and 121.3 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Oranges with Peel contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium and Magnesium
• Both Snacks, pretzels, hard, whole-wheat including both salted and 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, pretzels, hard, whole-wheat including both salted and unsalted have 1.5 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.4 times more Fiber than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.