Comparing Nutrients in 300 calories Valencia Oranges VS Rose-apples

Weight per 300 calories

• Valencia Oranges: 612g
• Rose-apples: 1200g

Valencia Oranges have 2 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rose-apples	9%	10%	81%

Macro Nutrients

	Valencia Oranges	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	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	52.6% 68.4g	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	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rose-apples	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	NA	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	NA	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	297% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Rose-apples	Recommended Dietary Allowance
Calcium	24.5% 245mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	14.3% 529g	30% 1116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Rose-apples:

• Raw Valencia Oranges have 2.2 times more Vitamin B1 than Raw Rose-apples.
• While Raw Rose-apples contain 2.8 times more Vitamin A, 1.5 times more Vitamin B2 and 5.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rose-apples have similar amounts of Vitamin C per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Rose-apples:

• Raw Rose-apples contain 1.4 times more Calcium, 1.5 times more Iron, 2.5 times more Manganese, 1.3 times more Potassium, 2 times more Zinc and 2.1 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rose-apples have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Rose-apples contain 2 times more Fat than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Rose-apples have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Rose-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.