Comparing Nutrients in 300 calories Valencia Oranges VS 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.

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%

Macro Nutrients

	Valencia Oranges	Canola Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	194% 3.1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	38% 6.45g	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	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canola Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	39.5% 5.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canola Oil	Recommended Dietary Allowance
Calcium	24.5% 245mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	0% 0mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0% 0g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Canola Oil.
• Both Raw Valencia Oranges as well as Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Valencia Oranges have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have more Carbohydrate, more Fiber and more Protein than Canola Oil.
• While Canola Oil contains 18.5 times more Fat, 11.7 times more Saturated Fat, 31.7 times more Omega 3 and 23.9 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canola Oil have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.