Comparing Nutrients in 300 calories Potato chips, without salt, reduced fatVS Oranges

Weight per 300 calories

Potato chips, without salt, reduced fat

61.6g

Oranges

638g

Potato chips, without salt, reduced fat have 10.4 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 - Potato chips, without salt, reduced fat or Oranges?

Macros Ratio

Protein Fat Carbs

Potato chips, without salt, reduced fat

38%

56%

Oranges

91%

300 kcal ▼

Macro Nutrients

Potato chips, without salt, reduced fatvs 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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13.2%13g

Fat

0.79%0.77g

13 gvs0.77 g

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

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8%2.56g

Saturated Fat

0.3%0.096g

2.56 gvs0.096 g

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

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7.3%0.12g

Omega 3

2.8%0.045g

0.12 gvs0.045 g

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

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39%6.62g

Omega 6

0.68%0.11g

6.62 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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32%41.8g

Carbohydrate

57.7%75g

41.8 gvs75 g

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

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0.19%0.14g

Sugars

82.3%59.7g

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

0.14 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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9.9%3.76g

Fiber

40.3%15.3g

3.76 gvs15.3 g

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

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7.8%4.37g

Protein

10.7%6g

4.37 gvs6 g

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

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Vitamins

Potato chips, without salt, reduced fatvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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10.8%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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12.8%0.17mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.17 mgvs0.26 mg

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

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27%4.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.8 mg

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

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

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31.7%0.41mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.41 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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1.54%6.16μg

Vitamin B9

48%191μg

Folates and Folic Acid

6.16 μgvs191 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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17.6%16mg

Vitamin C

377%340mg

Ascorbic acid

16 mgvs340 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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22.5%3.37mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

3.37 mgvs1.15 mg

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

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6.83%8.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.2 μgvs0 μg

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

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Minerals

Potato chips, without salt, reduced fatvs Oranges

1.3%13mg

Calcium

25.5%255mg

13 mgvs255 mg

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

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24%0.21mg

Copper

32%0.29mg

0.21 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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10.4%0.83mg

Iron

7.98%0.64mg

0.83 mgvs0.64 mg

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

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13%55mg

Magnesium

15%64mg

55 mgvs64 mg

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

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Manganese

6.94%0.16mg

NA 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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17%119mg

Phosphorus

12.8%89.4mg

119 mgvs89.4 mg

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

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31.6%1074mg

Potassium

34%1155mg

1074 mgvs1155 mg

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

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9.07%5μg

Selenium

5.8%3.2μg

5 μgvs3.2 μg

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

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0.33%4.93mg

Sodium

0%0mg

4.93 mgvs0 mg

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

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5.66%0.62mg

Zinc

4.06%0.45mg

0.62 mgvs0.45 mg

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

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0.017%0.62g

Water

15%554g

0.62 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 Potato chips, without salt, reduced fat vs Oranges:

Potato chips, without salt, reduced fat have 2.4 times more Vitamin B3, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 31.1 times more Vitamin B9 and 21.4 times more Vitamin C than Potato chips, without salt, reduced fat.
Both Potato chips, without salt, reduced fat and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Potato chips, without salt, reduced fat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Potato chips, without salt, reduced fat vs Oranges:

Potato chips, without salt, reduced fat have 1.3 times more Iron, 1.3 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 19.7 times more Calcium, 1.3 times more Copper and 898.9 times more Water than Potato chips, without salt, reduced fat.
Both Potato chips, without salt, reduced fat and Raw Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Potato chips, without salt, reduced fat have 16.7 times more Fat, 26.8 times more Saturated Fat, 2.6 times more Omega 3 and 57.6 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Carbohydrate, 440.4 times more Sugars, 4.1 times more Fiber and 1.4 times more Protein than Potato chips, without salt, reduced fat.
Both Potato chips, without salt, reduced fat and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Potato chips, without salt, reduced fat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Potato chips, without salt, reduced fatVS Snacks, tortilla chips, low fat, unsaltedOrangesVS Snacks, tortilla chips, low fat, unsaltedPotato chips, without salt, reduced fatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Potato chips, without salt, reduced fatVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Potato chips, without salt, reduced fat or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: