Comparing Nutrients in 300 calories Valencia Oranges VS Laver Seaweed

Weight per 300 calories

• Valencia Oranges: 612g
• Laver Seaweed: 857g

Valencia Oranges have 1.4 times more energy per 100g than Laver Seaweed. It has low energy density when compared to other foods. Raw Laver Seaweed having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Laver Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Valencia Oranges	Laver Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.2% 0.034g	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	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	6.77% 2.57g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	248% 2229μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	105% 1.36mg	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	313% 1251μg	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	371% 334mg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Laver Seaweed	Recommended Dietary Allowance
Calcium	24.5% 245mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	251% 2.26mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	368% 8.47mg	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	71% 497mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	89.7% 3051mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	82% 9mg	11mg per day for Men 19-50 years
Water	14.3% 529g	19.7% 729g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Laver Seaweed:

• Raw Laver Seaweed contains 30.3 times more Vitamin A, 1.6 times more Vitamin B1, 15.6 times more Vitamin B2, 7.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Laver Seaweed have similar amounts of Vitamin C per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Laver Seaweed:

• Raw Valencia Oranges have 3.6 times more Magnesium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2.5 times more Calcium, 10 times more Copper, 28 times more Iron, 60.1 times more Manganese, 4.8 times more Phosphorus, 2.8 times more Potassium, more Sodium, 24.5 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 11.4 times more Omega 3, 1.7 times more Carbohydrate and 6 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 7.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Laver Seaweed have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.