Comparing Nutrients in 300 calories Valencia Oranges VS Potato Flour

Weight per 300 calories

• Valencia Oranges: 612g
• Potato Flour: 84g

Potato Flour has 7.3 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potato Flour	8%	1%	91%

Macro Nutrients

	Valencia Oranges	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.55% 0.094g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	4.08% 2.96g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potato Flour	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.7% 239μg	5.25% 21μg	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	3.55% 3.2mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potato Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	18.4% 0.17mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.3% 16μg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.15% 5.48g	3700g per day for Men 19-50 years

Valencia Oranges VS Potato Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Potato Flour?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Potato Flour:

• 300 calories of Valencia Oranges have more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 3.8 times more Vitamin B5, 11.4 times more Vitamin B9 and 93 times more Vitamin C than Potato Flour.
• While 300 kcal of Potato Flour contain 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• 300 calories of Potato Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Potato Flour:

• 300 calories of Valencia Oranges have 4.5 times more Calcium, 1.4 times more Copper, 1.3 times more Potassium and 96.5 times more Water than Potato Flour.
• While 300 kcal of Potato Flour contain 2.1 times more Iron, 1.9 times more Manganese and 1.4 times more Phosphorus than Raw Valencia Oranges.
• Both Valencia Oranges and Potato Flour contain similar levels of Magnesium per 300 calories.
• 300 calories of Potato Flour lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Potato Flour lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 3.3 times more Omega 3 and 3.1 times more Fiber than Potato Flour.
• Both Valencia Oranges and Potato Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Potato Flour provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Potato Flour provide inadequate amounts of Omega 6 in 300 calories.