Comparing Nutrients in 300 calories Navel Oranges VS Barley flour

Weight per 300 calories

• Navel Oranges: 612g
• Barley flour: 87g

Barley flour or meal has 7 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Barley flour	12%	4%	84%

Macro Nutrients

	Navel Oranges	Barley flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	50% 64.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0.96% 0.7g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	23% 8.8g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Barley 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	34.7% 0.42mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	25% 7.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 208μg	1.74% 6.96μg	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	402% 362mg	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	6.12% 0.92mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Barley flour	Recommended Dietary Allowance
Calcium	26.3% 263mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	33% 0.3mg	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	9.95% 0.8mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	111% 50μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.23% 3.48mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.28% 10.5g	3700g per day for Men 19-50 years

Navel Oranges VS Barley Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Barley flour?

Lets compare vitamin content per 300 calories of Navel Oranges vs Barley flour:

• 300 calories of Navel Oranges have more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 12.7 times more Vitamin B5, 1.4 times more Vitamin B6, 29.9 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Barley flour.
• While 300 kcal of Barley flour or meal contain 2.1 times more Vitamin B3 than Raw Navel Oranges.
• 300 calories of Barley flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Barley flour or meal have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Barley flour:

• 300 calories of Navel Oranges have 9.5 times more Calcium, 3.8 times more Potassium and 50 times more Water than Barley flour.
• While 300 kcal of Barley flour or meal contain 2.9 times more Iron, 5.1 times more Manganese, 1.8 times more Phosphorus, more Selenium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Barley flour contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Barley flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 74.8 times more Sugars and 1.5 times more Fiber than Barley flour.
• While 300 kcal of Barley flour or meal contain 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Barley flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Navel Oranges as well as Barley flour or meal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.