Comparing Nutrients in 300 calories Valencia Oranges VS Boiled Dock

Weight per 300 calories

• Valencia Oranges: 612g
• Boiled Dock: 1500g

Valencia Oranges have 2.5 times more energy per 100g than Boiled Dock. It has low energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Valencia Oranges	Boiled Dock	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	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	34% 44g	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	103% 39g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Dock	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	115% 1.5mg	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	30% 120μg	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	438% 395mg	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	Boiled Dock	Recommended Dietary Allowance
Calcium	24.5% 245mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	190% 1.7mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	318% 1335mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	198% 4.55mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	142% 4815mg	3400mg per day for Men 19-50 years
Selenium	NA	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	14.3% 529g	38% 1404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Boiled Dock:

• Raw Valencia Oranges have 2.8 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Dock.
• While Boiled and Drained Dock contains 35.5 times more Vitamin A, 5.3 times more Vitamin B2, 3.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Dock have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Dock:

• Boiled and Drained Dock contains 2.3 times more Calcium, 7.5 times more Copper, 56.6 times more Iron, 21.8 times more Magnesium, 32.3 times more Manganese, 7.5 times more Phosphorus, 4.4 times more Potassium, more Sodium, 6.9 times more Zinc and 2.7 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.7 times more Carbohydrate than Boiled and Drained Dock.
• While Boiled and Drained Dock contains 5.2 times more Fat, 2.5 times more Fiber and 4.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Dock have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.