Comparing Nutrients in 300 calories Oranges with Peel VS Buckwheat Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Buckwheat Flour: 89.6g

Whole-groat Buckwheat Flour has 5.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.6% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	% 1.52g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	11% 6.2g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45% 13.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	12% 48.4μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	51.2% 0.46mg	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	47.6% 3.8mg	45.4% 3.64mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	53.5% 225mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	88.8% 40μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.66% 9.85mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.27% 10g	3700g per day for Men 19-50 years

Oranges With Peel VS Buckwheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Buckwheat Flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Buckwheat Flour:

• 300 calories of Oranges with Peel have more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 2.3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Buckwheat Flour:

• 300 calories of Oranges with Peel have 9.1 times more Calcium, 1.8 times more Potassium and 39.2 times more Water than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 1.7 times more Copper, 3.4 times more Magnesium, 2.9 times more Phosphorus, 1.5 times more Selenium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.4 times more Fiber than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.