Comparing Nutrients in 300 calories Valencia Oranges VS Cooked Frozen Chopped Collards with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked Frozen Chopped Collards with Salt: 833g

Valencia Oranges have 1.4 times more energy per 100g than Cooked Frozen Chopped Collards with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Collards, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Frozen Chopped Collards with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	6.55% 4.75g	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	61.4% 23.3g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	73% 0.95mg	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	158% 633μg	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	244% 220mg	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	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	51% 0.46mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	240% 5.53mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	14.3% 529g	20% 737g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked Frozen Chopped Collards With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Frozen Chopped Collards with Salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cooked Frozen Chopped Collards with Salt:

• 300 calories of Valencia Oranges have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 65.2 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Cooked Frozen Chopped Collards with Salt:

• 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 7.1 times more Calcium, 2 times more Copper, 16.9 times more Iron, 4.1 times more Magnesium, 39.2 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, more Sodium, 6.1 times more Zinc and 1.4 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 1.2 times more Carbohydrate than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 1.5 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Energy per 300 calories.