Comparing Nutrients in 300 calories Snacks, taro chips VS Valencia Oranges

Weight per 300 calories

• Snacks, taro chips: 60.2g
• Valencia Oranges: 612g

Snacks, taro chips have 10.2 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, taro chips or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, taro chips	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	56% 72.8g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	11.4% 4.34g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	2.47% 1.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.34% 0.017mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	29.7% 0.39mg	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	3% 12μg	59.7% 239μg	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	3.35% 3mg	330% 297mg	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	45.5% 6.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.04% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.6% 36mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	25% 0.23mg	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	9.04% 0.72mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	0.026% 0.001mg	6.12% 0.14mg	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	11.3% 79mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, taro chips vs Valencia Oranges:

• Raw Valencia Oranges contain 17.4 times more Vitamin A, 5.1 times more Vitamin B1, 14 times more Vitamin B2, 5.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 19.8 times more Vitamin B9 and 98.6 times more Vitamin C than Snacks, taro chips.
• Both Snacks, taro chips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, taro chips vs Valencia Oranges:

• Snacks, taro chips have 1.3 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.8 times more Calcium, 1.3 times more Copper, 233.8 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Zinc and 438.7 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, taro chips have 8.2 times more Fat, 18.1 times more Saturated Fat and 28.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Omega 3, 1.8 times more Carbohydrate, 3.5 times more Fiber and 4.6 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Snacks, taro chips as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.