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Comparing Nutrients in 300 calories Pie, fried pies, cherryVS Oranges

Weight per 300 calories

Pie, fried pies, cherry
95g
Oranges
638g

Pie, fried pies, cherry have 6.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Pie, fried pies, cherry or Oranges?

Macros Ratio

Protein Fat Carbs

Pie, fried pies, cherry
4%
44%
52%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

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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15.8%15.3g
Fat
0.79%0.77g
15.3 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.3%2.33g
Saturated Fat
0.3%0.096g
2.33 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.7%0.54g
Omega 3
2.8%0.045g
0.54 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27%4.56g
Omega 6
0.68%0.11g
4.56 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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31%40.4g
Carbohydrate
57.7%75g
40.4 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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6.5%2.47g
Fiber
40.3%15.3g
2.47 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.85g
Protein
10.7%6g
2.85 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.95%8.54μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
8.54 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
46.3%0.56mg
Thiamine
0.13 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.74%0.1mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.1 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.46%1.35mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
1.35 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.1%0.1mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.1 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.2%0.028mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.028 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.27%17μg
Vitamin B9
48%191μg
Folates and Folic Acid
17 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.16%0.076μg
Vitamin B12
0%0μg
Cobalamin
0.076 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.37%1.23mg
Vitamin C
377%340mg
Ascorbic acid
1.23 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.1%21mg
Calcium
25.5%255mg
21 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.96%0.045mg
Copper
32%0.29mg
0.045 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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14.5%1.16mg
Iron
7.98%0.64mg
1.16 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.26%9.5mg
Magnesium
15%64mg
9.5 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.25%0.21mg
Manganese
6.94%0.16mg
0.21 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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5.83%41mg
Phosphorus
12.8%89.4mg
41 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.8%61.7mg
Potassium
34%1155mg
61.7 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.14%2.28μg
Selenium
5.8%3.2μg
2.28 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.7%355mg
Sodium
0%0mg
355 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg
Zinc
4.06%0.45mg
0.22 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.96%35.7g
Water
15%554g
35.7 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, fried pies, cherry vs Oranges:
Comparing minerals per 300 calories for Pie, fried pies, cherry vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: