Comparing Nutrients in 300 calories Valencia Oranges VS Potherb Jute

Weight per 300 calories

• Valencia Oranges: 612g
• Potherb Jute: 882g

Valencia Oranges have 1.4 times more energy per 100g than Potherb Jute. It has low energy density when compared to other foods. Raw Potherb Jute having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Valencia Oranges	Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.07% 1.03g	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	39.4% 51g	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	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potherb Jute	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	371% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	407% 5.3mg	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	271% 1085μg	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	363% 326mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	24.5% 245mg	184% 1835mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	250% 2.25mg	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	525% 42mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	134% 565mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	47% 1.1mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	145% 4932mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.7% 70.6mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	14.3% 529g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Potherb Jute:

• Raw Valencia Oranges have 2.4 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains 33.4 times more Vitamin A, 2.2 times more Vitamin B1, 19.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13.7 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Potherb Jute have similar amounts of Vitamin C per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Potherb Jute:

• Raw Potherb Jute contains 7.5 times more Calcium, 9.9 times more Copper, 76.2 times more Iron, 9.2 times more Magnesium, 7.7 times more Manganese, 7 times more Phosphorus, 4.5 times more Potassium, more Sodium, 19 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 5.6 times more Omega 3 and 1.4 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 3.8 times more Omega 6 and 6.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Potherb Jute have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.