Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Escarole
Weight per 300 calories
Valencia Oranges
612g
Boiled Escarole
2000g
Valencia Oranges have 3.3 times more energy per 100g than Boiled Escarole. It has low energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.
Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Escarole?
Valencia Oranges VS Boiled Escarole Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Escarole?
Lets compare vitamin content per 300 calories of Valencia Oranges vs Boiled Escarole:
300 calories of Valencia Oranges have 1.2 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled Escarole.
While 300 kcal of Boiled and Drained Escarole without Salt contain 25.6 times more Vitamin A, 2.2 times more Vitamin B1, 5.1 times more Vitamin B2, 3.7 times more Vitamin B3, 10.8 times more Vitamin B5 and 6.5 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Valencia Oranges vs Boiled Escarole:
300 kcal of Boiled and Drained Escarole without Salt contain 3.8 times more Calcium, 7.7 times more Copper, 26.1 times more Iron, 4.2 times more Magnesium, 54.7 times more Manganese, 4.2 times more Phosphorus, 4.5 times more Potassium, more Sodium, 37.6 times more Zinc and 3.6 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 kcal of Boiled and Drained Escarole without Salt contain 2.5 times more Omega 3, 5.1 times more Omega 6, 3.7 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
Both Valencia Oranges and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Valencia Oranges provide inadequate amounts of Omega 6