Comparing Nutrients in 300 calories Snack, Pretzel, hard chocolate coatedVS Navel Oranges

Weight per 300 calories

Snack, Pretzel, hard chocolate coated

64.2g

Navel Oranges

612g

Snack, Pretzel, hard chocolate coated has 9.5 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Snack, Pretzel, hard chocolate coated or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Snack, Pretzel, hard chocolate coated

34%

60%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Snack, Pretzel, hard chocolate coatedvs Navel 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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11.7%11.3g

Fat

0.95%0.92g

11.3 gvs0.92 g

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

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17.3%5.53g

Saturated Fat

0.33%0.1g

5.53 gvs0.1 g

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

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12%0.19g

Omega 3

3.44%0.055g

0.19 gvs0.055 g

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

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9.53%1.62g

Omega 6

0.83%0.14g

1.62 gvs0.14 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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34.6%45g

Carbohydrate

59%76.8g

45 gvs76.8 g

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

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34.4%25g

Sugars

71.8%52g

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

25 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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5.9%2.25g

Fiber

35.4%13.5g

2.25 gvs13.5 g

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

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8.1%4.53g

Protein

9.95%5.57g

4.53 gvs5.57 g

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

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Vitamins

Snack, Pretzel, hard chocolate coatedvs Navel Oranges

1.8%16μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

16 μgvs73.5 μg

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

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19.3%0.23mg

Vitamin B1

34.7%0.42mg

Thiamine

0.23 mgvs0.42 mg

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

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15.7%0.2mg

Vitamin B2

24%0.31mg

Riboflavin

0.2 mgvs0.31 mg

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

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9.63%1.54mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs2.6 mg

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

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4.68%0.23mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.23 mgvs1.6 mg

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

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1.53%0.02mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.02 mgvs0.48 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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12%47.5μg

Vitamin B9

52%208μg

Folates and Folic Acid

47.5 μgvs208 μg

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

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8.57%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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0%0mg

Vitamin C

402%362mg

Ascorbic acid

0 mgvs362 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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2.66%0.4mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0.4 mgvs0.92 mg

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

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5.94%7.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.13 μgvs0 μg

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

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Minerals

Snack, Pretzel, hard chocolate coatedvs Navel Oranges

9.06%91mg

Calcium

26.3%263mg

91 mgvs263 mg

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

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18.7%0.17mg

Copper

26.5%0.24mg

0.17 mgvs0.24 mg

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

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0.034%1.35μg

Fluoride

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

1.35 μgvsNA μg

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

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20.4%1.63mg

Iron

9.95%0.8mg

1.63 mgvs0.8 mg

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

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5.35%22.5mg

Magnesium

16%67.3mg

22.5 mgvs67.3 mg

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

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12.6%0.29mg

Manganese

7.7%0.18mg

0.29 mgvs0.18 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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11.7%82.2mg

Phosphorus

20%141mg

82.2 mgvs141 mg

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

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3.76%128mg

Potassium

30%1016mg

128 mgvs1016 mg

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

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17%9.3μg

Selenium

0%0μg

9.3 μgvs0 μg

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

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21%317mg

Sodium

0.41%6.12mg

317 mgvs6.12 mg

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

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7.77%0.85mg

Zinc

4.45%0.49mg

0.85 mgvs0.49 mg

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

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0.053%1.97g

Water

14.2%526g

1.97 gvs526 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 Snack, Pretzel, hard chocolate coated vs Navel Oranges:

Snack, Pretzel, hard chocolate coated has more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 4.6 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.8 times more Vitamin B5, 24.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snack, Pretzel, hard chocolate coated vs Navel Oranges:

Snack, Pretzel, hard chocolate coated has 2.1 times more Iron, 1.6 times more Manganese, more Selenium, 51.8 times more Sodium and 1.7 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.9 times more Calcium, 1.4 times more Copper, 3 times more Magnesium, 1.7 times more Phosphorus, 8 times more Potassium and 267.8 times more Water than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 300 calories:

Snack, Pretzel, hard chocolate coated has 12.3 times more Fat, 53.1 times more Saturated Fat, 3.5 times more Omega 3 and 11.5 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Carbohydrate, 2.1 times more Sugars and 6 times more Fiber than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated and Raw Navel Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Snack, Pretzel, hard chocolate coated as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snack, Pretzel, hard chocolate coatedVS Snack, Mixed Berry BarNavel OrangesVS Snack, Mixed Berry BarSnack, Pretzel, hard chocolate coatedVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Snack, Pretzel, hard chocolate coatedVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Snack, Pretzel, hard chocolate coated or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: