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Comparing Nutrients in 300 calories OrangesVSValencia Oranges

Weight per 300 calories

Oranges
638g
Valencia Oranges
612g

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

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

Macros Ratio

ProteinsFatsCarbs


Oranges
7%
2%
91%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

OrangesvsValencia Oranges
10%
Energy
10%
300 kcalvs300 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.79%
Fat
1.9%
0.77 gvs1.84 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
10.7%
Protein
11%
6 gvs6.37 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
57.7%
Carbohydrate
56%
75 gvs72.8 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
82%
Sugars
NA
59.7 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
39%
Fiber
39%
15 gvs15 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.31%
Saturated Fat
0.66%
0.1 gvs0.21 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
6.25%
0.04 gvs0.1 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.65%
Omega 6
1.6%
0.11 gvs0.27 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
15%
Water
14%
554 gvs529 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

OrangesvsValencia Oranges
7.78%
Vitamin A
8.1%
70 μgvs73 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
46.7%
Thiamine
44%
0.56 mgvs0.53 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
20%
Vitamin B2
18%
0.26 mgvs0.24 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
11%
Vitamin B3
10.5%
1.8 mgvs1.68 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
29%
Vitamin B6
30%
0.38 mgvs0.39 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
378%
Vitamin C
330%
340 mgvs297 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
7.67%
Vitamin E
NA
1.15 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
NA
0 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
47.8%
Folate
59.8%
191 μgvs239 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

OrangesvsValencia Oranges
25.5%
Calcium
24.5%
255 mgvs245 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
32%
Copper
25.6%
0.29 mgvs0.23 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8%
Iron
6.88%
0.64 mgvs0.55 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
15%
Magnesium
14.5%
64 mgvs61 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
6.96%
Manganese
6.1%
0.16 mgvs0.14 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
12.7%
Phosphorus
15%
89 mgvs104 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
34%
Potassium
32%
1155 mgvs1096 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
5.8%
Selenium
NA
3.2 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0%
0 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
4.1%
Zinc
3.36%
0.45 mgvs0.37 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Valencia Oranges:
Both Raw Oranges and Raw Valencia Oranges have similar amounts of vitamins per 300 kcalBoth Raw Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Thiamine, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Folate per 300 kcal.

Comparing minerals per 300 calories for Oranges vs Valencia Oranges:
Raw Oranges have 1.3 times more Copper and 1.3 times more Zinc than Raw Valencia Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:
Raw Valencia Oranges contain 3 times more Omega 3 than Raw Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Energy, Protein, Carbohydrate, Fiber and Water per 300 kcal.Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat and Omega 6 in 300 kcal.




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