Comparing Nutrients in 300 calories Clementines VS Oranges

Weight per 300 calories

• Clementines: 638g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Clementines or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Clementines	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	81% 58.6g	82.3% 59.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.4% 10.5g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 38g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Clementines	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	346% 311mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	15% 553g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Clementines vs Oranges:

• Raw Clementines have 2.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Clementines.
• Both Raw Clementines and Raw Oranges have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 300 kcal.
• Both Raw Clementines as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Clementines vs Oranges:

• Raw Clementines have 1.4 times more Iron and 1.5 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium and 5 times more Selenium than Raw Clementines.
• Both Raw Clementines and Raw Oranges have similar amounts of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 1.4 times more Fiber than Raw Clementines.
• Both Raw Clementines and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Clementines as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.