Comparing Nutrients in 300 calories Valencia Oranges VS Cooked Amaranth Leaves

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked Amaranth Leaves: 1429g

Valencia Oranges have 2.3 times more energy per 100g than Cooked Amaranth Leaves. It has low energy density when compared to other foods. Boiled and Drained Amaranth Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Valencia Oranges	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	45% 58.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.37g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	221% 1986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	195% 2.53mg	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	59.7% 239μg	204% 814μg	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	330% 297mg	652% 587mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	24.5% 245mg	299% 2986mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	251% 2.26mg	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	6.9% 0.55mg	404% 32.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	535% 12.3mg	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	15% 104mg	147% 1029mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	269% 9157mg	3400mg per day for Men 19-50 years
Selenium	NA	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	14.3% 529g	35.3% 1307g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked Amaranth Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Amaranth Leaves?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cooked Amaranth Leaves:

• 300 calories of Valencia Oranges have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B5 than Cooked Amaranth Leaves.
• While 300 kcal of Boiled and Drained Amaranth Leaves contain 27 times more Vitamin A, 7.8 times more Vitamin B2, 4.8 times more Vitamin B3, 6.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 2 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Cooked Amaranth Leaves:

• 300 kcal of Boiled and Drained Amaranth Leaves contain 12.2 times more Calcium, 10 times more Copper, 58.6 times more Iron, 12.8 times more Magnesium, 87.3 times more Manganese, 9.9 times more Phosphorus, 8.4 times more Potassium, more Sodium, 34.2 times more Zinc and 2.5 times more Water than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 6.9 times more Omega 3 and 1.2 times more Carbohydrate than Cooked Amaranth Leaves.
• While 300 kcal of Boiled and Drained Amaranth Leaves contain 4.2 times more Omega 6 and 4.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Amaranth Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of Cooked Amaranth Leaves provide inadequate amounts of Omega 3