Comparing Nutrients in 300 calories Oranges VS Canned Ginger Root, Pickled, With Artificial Sweetener

Weight per 300 calories

• Oranges: 638g
• Canned Ginger Root, Pickled, With Artificial Sweetener: 1500g

Oranges have 2.4 times more energy per 100g than Canned Ginger Root, Pickled, With Artificial Sweetener. It has low energy density when compared to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Canned Ginger Root, Pickled, With Artificial Sweetener?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Oranges	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	55.7% 72.5g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	103% 39g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.84% 4.95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	42.7% 0.56mg	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	48% 191μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	0% 0mg	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	7.66% 1.15mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	25.5% 255mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	30% 0.27mg	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	7.98% 0.64mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	305% 7.02mg	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	12.8% 89.4mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	906% 13590mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	15% 554g	37.4% 1385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Oranges have more Vitamin A, 1.9 times more Vitamin B1, 5.5 times more Vitamin B3, 12.8 times more Vitamin B9 and more Vitamin C than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Oranges as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Oranges have 3 times more Phosphorus and 2.1 times more Potassium than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 4.3 times more Calcium, 6.6 times more Iron, 44 times more Manganese, 1.9 times more Selenium, more Sodium, 1.3 times more Zinc and 2.5 times more Water than Raw Oranges.
• Both Raw Oranges and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have more Sugars and 1.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 1.7 times more Omega 3 and 2.5 times more Fiber than Raw Oranges.
• Both Raw Oranges and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.