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Comparing Nutrients in 300 calories Valencia OrangesVS Canola Oil

Weight per 300 calories

Valencia Oranges
612g
Canola Oil
34g

Canola Oil has 18 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Canola Oil?

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Canola Oil
0%
100%
0%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.9%1.84g
Fat
35%34g
1.84 gvs34 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.67%0.21g
Saturated Fat
7.8%2.5g
0.21 gvs2.5 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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6.12%0.098g
Omega 3
194%3.1g
0.098 gvs3.1 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.6%0.27g
Omega 6
38%6.45g
0.27 gvs6.45 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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56%72.8g
Carbohydrate
0%0g
72.8 gvs0 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
0%0g
15.3 gvs0 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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11.4%6.37g
Protein
0%0g
6.37 gvs0 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

8.16%73.5μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
73.5 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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44.4%0.53mg
Vitamin B1
0%0mg
Thiamine
0.53 mgvs0 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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19%0.24mg
Vitamin B2
0%0mg
Riboflavin
0.24 mgvs0 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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10.5%1.68mg
Vitamin B3
0%0mg
Niacin, nicotinic acid, niacinamide
1.68 mgvs0 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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30.6%1.53mg
Vitamin B5
0%0mg
Pantothenic acid
1.53 mgvs0 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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29.7%0.39mg
Vitamin B6
0%0mg
Pyridoxine
0.39 mgvs0 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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59.7%239μg
Vitamin B9
0%0μg
Folates and Folic Acid
239 μgvs0 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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330%297mg
Vitamin C
0%0mg
Ascorbic acid
297 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
39.5%5.93mg
Tocopherols and Tocotrienols
NA mgvs5.93 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
20%24μg
Phytomenadione or phylloquinone
NA μgvs24 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

24.5%245mg
Calcium
0%0mg
245 mgvs0 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
0%0mg
0.23 mgvs0 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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6.9%0.55mg
Iron
0%0mg
0.55 mgvs0 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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14.6%61.2mg
Magnesium
0%0mg
61.2 mgvs0 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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6.12%0.14mg
Manganese
0%0mg
0.14 mgvs0 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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15%104mg
Phosphorus
0%0mg
104 mgvs0 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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32.2%1096mg
Potassium
0%0mg
1096 mgvs0 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
0%0μg
NA μgvs0 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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3.34%0.37mg
Zinc
0%0mg
0.37 mgvs0 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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14.3%529g
Water
0%0g
529 gvs0 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Valencia Oranges VS Canola Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Canola Oil?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Canola Oil:

Comparing minerals per 300 calories for Valencia Oranges vs Canola Oil:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: