Comparing Nutrients in 300 calories Valencia Oranges VS Baobab Powder

Weight per 300 calories

• Valencia Oranges: 612g
• Baobab Powder: 120g

Baobab Powder has 5.1 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	73.5% 96g	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	7.1% 5.14g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	141% 53.4g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baobab Powder	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	223% 2.9mg	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	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	231% 208mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Baobab Powder	Recommended Dietary Allowance
Calcium	24.5% 245mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	NA	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	NA	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	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Baobab Powder:

• Raw Valencia Oranges have 14.8 times more Vitamin B1, 2.8 times more Vitamin B2, 4.6 times more Vitamin B9 and 1.4 times more Vitamin C than Baobab Powder.
• While Baobab Powder contains 14.3 times more Vitamin B3 and 7.5 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 300 calories for Valencia Oranges vs Baobab Powder:

• Raw Valencia Oranges have 1.8 times more Phosphorus and 40.3 times more Water than Baobab Powder.
• While Baobab Powder contains 1.7 times more Calcium, 18.3 times more Iron, 3.1 times more Magnesium, 2.4 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.4 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.3 times more Carbohydrate and 3.5 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Baobab Powder have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Raw Valencia Oranges as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.