Comparing Nutrients in 300 calories Pie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Oranges

Weight per 300 calories

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

62g

Oranges

638g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 10.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Oranges?

Macros Ratio

Protein Fat Carbs

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

45%

52%

Oranges

91%

300 kcal ▼

Macro Nutrients

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs 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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15.6%15g

Fat

0.79%0.77g

15 gvs0.77 g

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

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9.86%3.16g

Saturated Fat

0.3%0.096g

3.16 gvs0.096 g

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

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11.4%0.18g

Omega 3

2.8%0.045g

0.18 gvs0.045 g

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

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23.6%4g

Omega 6

0.68%0.11g

4 gvs0.11 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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30.5%39.6g

Carbohydrate

57.7%75g

39.6 gvs75 g

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

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32%23.3g

Sugars

82.3%59.7g

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

23.3 gvs59.7 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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2.45%0.93g

Fiber

40.3%15.3g

0.93 gvs15.3 g

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

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4.54%2.54g

Protein

10.7%6g

2.54 gvs6 g

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

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Vitamins

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Oranges

13%118μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

118 μgvs70.2 μg

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

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5.27%0.063mg

Vitamin B1

46.3%0.56mg

Thiamine

0.063 mgvs0.56 mg

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

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8.2%0.11mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.11 mgvs0.26 mg

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

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8.1%1.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.8 mg

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

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2.68%0.13mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.13 mgvs1.6 mg

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

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1.67%0.022mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.022 mgvs0.38 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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5.27%21μg

Vitamin B9

48%191μg

Folates and Folic Acid

21 μgvs191 μg

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

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0.52%0.012μg

Vitamin B12

0%0μg

Cobalamin

0.012 μgvs0 μg

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

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 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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9.42%1.4mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

1.4 mgvs1.15 mg

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

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12.5%15μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15 μgvs0 μg

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

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Minerals

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledvs Oranges

1.24%12.4mg

Calcium

25.5%255mg

12.4 mgvs255 mg

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

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8.4%0.076mg

Copper

32%0.29mg

0.076 mgvs0.29 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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16.4%1.3mg

Iron

7.98%0.64mg

1.3 mgvs0.64 mg

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

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2.66%11mg

Magnesium

15%64mg

11 mgvs64 mg

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

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12.2%0.28mg

Manganese

6.94%0.16mg

0.28 mgvs0.16 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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5.67%39.7mg

Phosphorus

12.8%89.4mg

39.7 mgvs89.4 mg

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

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1.57%53.3mg

Potassium

34%1155mg

53.3 mgvs1155 mg

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

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6.65%3.66μg

Selenium

5.8%3.2μg

3.66 μgvs3.2 μg

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

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23%347mg

Sodium

0%0mg

347 mgvs0 mg

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

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2.6%0.29mg

Zinc

4.06%0.45mg

0.29 mgvs0.45 mg

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

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0.1%3.8g

Water

15%554g

3.8 gvs554 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 Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oranges:

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.7 times more Vitamin A, 1.2 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 8.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 11.9 times more Vitamin B5, 17.7 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oranges:

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 2.1 times more Iron, 1.8 times more Manganese and more Sodium than Raw Oranges.
While Raw Oranges contain 20.6 times more Calcium, 3.8 times more Copper, 5.7 times more Magnesium, 2.3 times more Phosphorus, 21.7 times more Potassium, 1.6 times more Zinc and 146.4 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw Oranges have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 19.7 times more Fat, 33 times more Saturated Fat, 4.1 times more Omega 3 and 34.9 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.9 times more Carbohydrate, 2.6 times more Sugars, 16.5 times more Fiber and 2.4 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Pie crust, standard-type, prepared from recipe, unbakedOrangesVS Pie crust, standard-type, prepared from recipe, unbakedPie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Pie crust, cookie-type, prepared from recipe, graham cracker, chilledVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: