Comparing Nutrients in 300 calories Snacks, potato sticksVS Oranges

Weight per 300 calories

Snacks, potato sticks

57.5g

Oranges

638g

Snacks, potato sticks have 11.1 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 - Snacks, potato sticks or Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, potato sticks

56%

39%

Oranges

91%

300 kcal ▼

Macro Nutrients

Snacks, potato sticksvs 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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20.4%19.8g

Fat

0.79%0.77g

19.8 gvs0.77 g

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

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16%5.1g

Saturated Fat

0.3%0.096g

5.1 gvs0.096 g

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

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2.5%0.04g

Omega 3

2.8%0.045g

0.04 gvs0.045 g

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

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60%10.2g

Omega 6

0.68%0.11g

10.2 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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23.6%30.6g

Carbohydrate

57.7%75g

30.6 gvs75 g

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

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0.17%0.13g

Sugars

82.3%59.7g

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

0.13 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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5.14%1.95g

Fiber

40.3%15.3g

1.95 gvs15.3 g

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

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6.88%3.85g

Protein

10.7%6g

3.85 gvs6 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, potato sticksvs 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 .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

4.6%0.055mg

Vitamin B1

46.3%0.56mg

Thiamine

0.055 mgvs0.56 mg

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

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5.13%0.067mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.067 mgvs0.26 mg

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

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17%2.75mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.75 mgvs1.8 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.63%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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14%0.18mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.18 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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5.75%23μg

Vitamin B9

48%191μg

Folates and Folic Acid

23 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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30.2%27mg

Vitamin C

377%340mg

Ascorbic acid

27 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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35%5.24mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

5.24 mgvs1.15 mg

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

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10.6%12.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.7 μgvs0 μg

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

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Minerals

Snacks, potato sticksvs Oranges

1.03%10.3mg

Calcium

25.5%255mg

10.3 mgvs255 mg

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

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20%0.18mg

Copper

32%0.29mg

0.18 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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16.3%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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8.76%36.8mg

Magnesium

15%64mg

36.8 mgvs64 mg

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

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10.6%0.24mg

Manganese

6.94%0.16mg

0.24 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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14%99mg

Phosphorus

12.8%89.4mg

99 mgvs89.4 mg

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

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21%711mg

Potassium

34%1155mg

711 mgvs1155 mg

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

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8.46%4.66μg

Selenium

5.8%3.2μg

4.66 μgvs3.2 μg

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

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24.3%364mg

Sodium

0%0mg

364 mgvs0 mg

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

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5.17%0.57mg

Zinc

4.06%0.45mg

0.57 mgvs0.45 mg

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

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0.034%1.26g

Water

15%554g

1.26 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 Snacks, potato sticks vs Oranges:

Snacks, potato sticks have 1.5 times more Vitamin B3, 4.6 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 10.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B5, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9 and 12.5 times more Vitamin C than Snacks, potato sticks.
Both Snacks, potato sticks as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato sticks vs Oranges:

Snacks, potato sticks have 2 times more Iron, 1.5 times more Manganese, 1.5 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 24.7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.6 times more Potassium and 437.9 times more Water than Snacks, potato sticks.
Both Snacks, potato sticks and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, potato sticks have 25.8 times more Fat, 53.3 times more Saturated Fat and 89 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 2.4 times more Carbohydrate, 472 times more Sugars, 7.8 times more Fiber and 1.6 times more Protein than Snacks, potato sticks.
Both Snacks, potato sticks and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Snacks, potato sticks as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, potato sticksVS Snacks, rice cakes, brown rice, ryeOrangesVS Snacks, rice cakes, brown rice, ryeSnacks, potato sticksVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Snacks, potato sticksVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, potato sticks or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: