Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Valencia Oranges

Weight per 300 calories

Crackers, flavored, fish-shaped

64.8g

Valencia Oranges

612g

Crackers, flavored, fish-shaped have 9.4 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 - Crackers, flavored, fish-shaped or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs 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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12%11.5g

Fat

1.9%1.84g

11.5 gvs1.84 g

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

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4.17%1.33g

Saturated Fat

0.67%0.21g

1.33 gvs0.21 g

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

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17%0.27g

Omega 3

6.12%0.098g

0.27 gvs0.098 g

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

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13.3%2.25g

Omega 6

1.6%0.27g

2.25 gvs0.27 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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32.7%42.6g

Carbohydrate

56%72.8g

42.6 gvs72.8 g

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

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1.05%0.76g

Sugars

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

0.76 gvsNA g

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

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0.08%0.058g

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]

0.058 gvsNA g

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

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%0.19g

Glucose

0.19 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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5.3%2g

Fiber

40.3%15.3g

2 gvs15.3 g

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

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11.8%6.6g

Protein

11.4%6.37g

6.6 gvs6.37 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Valencia Oranges

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

NA μgvs73.5 μg

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

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44%0.53mg

Vitamin B1

44.4%0.53mg

Thiamine

0.53 mgvs0.53 mg

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

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25.6%0.33mg

Vitamin B2

19%0.24mg

Riboflavin

0.33 mgvs0.24 mg

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

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26%4.15mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs1.68 mg

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

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8.58%0.43mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.43 mgvs1.53 mg

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

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4.24%0.055mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.055 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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24.8%99μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

99 μgvs239 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

330%297mg

Ascorbic acid

NA mgvs297 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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16%2.4mg

Vitamin E

Tocopherols and Tocotrienols

2.4 mgvsNA mg

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

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15%18μg

Vitamin K

Phytomenadione or phylloquinone

18 μgvsNA μg

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

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Minerals

Crackers, flavored, fish-shapedvs Valencia Oranges

5.38%53.8mg

Calcium

24.5%245mg

53.8 mgvs245 mg

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

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9.65%0.087mg

Copper

25%0.23mg

0.087 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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37%2.97mg

Iron

6.9%0.55mg

2.97 mgvs0.55 mg

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

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3.86%16mg

Magnesium

14.6%61.2mg

16 mgvs61.2 mg

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

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16%0.37mg

Manganese

6.12%0.14mg

0.37 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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15.5%108mg

Phosphorus

15%104mg

108 mgvs104 mg

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

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4.27%145mg

Potassium

32.2%1096mg

145 mgvs1096 mg

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

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4.7%2.6μg

Selenium

2.6 μgvsNA μg

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

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42%629mg

Sodium

0%0mg

629 mgvs0 mg

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

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6.42%0.71mg

Zinc

3.34%0.37mg

0.71 mgvs0.37 mg

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

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0.06%2.2g

Water

14.3%529g

2.2 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 Crackers, flavored, fish-shaped vs Valencia Oranges:

Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.6 times more Vitamin B5, 7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Valencia Oranges:

Crackers, flavored, fish-shaped have 5.4 times more Iron, 2.6 times more Manganese, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.6 times more Calcium, 2.6 times more Copper, 3.8 times more Magnesium, 7.6 times more Potassium and 238.5 times more Water than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Valencia Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, flavored, fish-shaped have 6.2 times more Fat, 6.2 times more Saturated Fat, 2.8 times more Omega 3 and 8.4 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Carbohydrate and 7.6 times more Fiber than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Crackers, flavored, fish-shaped as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingValencia OrangesVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: