Comparing Nutrients in 300 calories Candies, sesame crunchVS Valencia Oranges

Weight per 300 calories

Candies, sesame crunch

58g

Valencia Oranges

612g

Candies, sesame crunch have 10.5 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 - Candies, sesame crunch or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Candies, sesame crunch

55%

37%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Candies, sesame crunchvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20%19.4g

Fat

1.9%1.84g

19.4 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.47%2.7g

Saturated Fat

0.67%0.21g

2.7 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.16%0.15g

Omega 3

6.12%0.098g

0.15 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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49%8.33g

Omega 6

1.6%0.27g

8.33 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.5%29.2g

Carbohydrate

56%72.8g

29.2 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25%18g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.8%4.48g

Fiber

40.3%15.3g

4.48 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.74g

Protein

11.4%6.37g

6.74 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Candies, sesame crunchvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.5%0.26mg

Vitamin B1

44.4%0.53mg

Thiamine

0.26 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.1%0.092mg

Vitamin B2

19%0.24mg

Riboflavin

0.092 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.15mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.38%0.019mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.019 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.29 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.4%29.7μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

29.7 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.62%0.093mg

Vitamin E

Tocopherols and Tocotrienols

0.093 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Candies, sesame crunchvs Valencia Oranges

37%372mg

Calcium

24.5%245mg

372 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.4%0.55mg

Copper

25%0.23mg

0.55 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.5mg

Iron

6.9%0.55mg

2.5 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg

Magnesium

14.6%61.2mg

146 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg

Manganese

6.12%0.14mg

0.94 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.2%240mg

Phosphorus

15%104mg

240 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.25%178mg

Potassium

32.2%1096mg

178 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.23%2.33μg

Selenium

2.33 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.47%97mg

Sodium

0%0mg

97 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg

Zinc

3.34%0.37mg

2.2 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.035%1.28g

Water

14.3%529g

1.28 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Candies, sesame crunch vs Valencia Oranges:

Candies, sesame crunch have 1.3 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 79.8 times more Vitamin B5, 1.4 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Candies, sesame crunch.
Both Candies, sesame crunch as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Candies, sesame crunch vs Valencia Oranges:

Candies, sesame crunch have 1.5 times more Calcium, 2.4 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.1 times more Potassium and 413.3 times more Water than Candies, sesame crunch.

Comparison of macro-nutrients per 300 calories:

Candies, sesame crunch have 10.5 times more Fat, 12.6 times more Saturated Fat, 1.5 times more Omega 3 and 30.9 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.5 times more Carbohydrate and 3.4 times more Fiber than Candies, sesame crunch.
Both Candies, sesame crunch and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Candies, sesame crunch as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, sesame crunchVS Chewing gumValencia OrangesVS Chewing gumCandies, sesame crunchVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Candies, sesame crunchVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, sesame crunch or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: