Comparing Nutrients in 300 calories Valencia Oranges VS Boiled Lupins with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Boiled Lupins with Salt: 259g

Boiled Lupins with Salt have 2.4 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Lupins with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Valencia Oranges	Boiled Lupins 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	7.8% 7.55g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	9.1% 1.54g	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	18.5% 24g	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	19% 7.24g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	1.8% 0.023mg	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	38% 153μg	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	3.16% 2.84mg	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 Lupins with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	66.4% 0.6mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	76% 1.75mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	NA	12.2% 6.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	14.3% 529g	4.97% 184g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Lupins With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Lupins with Salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Boiled Lupins with Salt:

• 300 calories of Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 16.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 104.4 times more Vitamin C than Boiled Lupins with Salt.
• 300 calories of Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Lupins with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Lupins with Salt:

• 300 calories of Valencia Oranges have 1.9 times more Calcium, 1.7 times more Potassium and 2.9 times more Water than Boiled Lupins with Salt.
• While 300 kcal of Boiled Lupins with Salt contain 2.6 times more Copper, 5.6 times more Iron, 2.3 times more Magnesium, 12.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 9.7 times more Zinc 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 3 times more Carbohydrate and 2.1 times more Fiber than Boiled Lupins with Salt.
• While 300 kcal of Boiled Lupins with Salt contain 4.1 times more Fat, 3.5 times more Omega 3, 5.7 times more Omega 6 and 6.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Lupins with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6