Comparing Nutrients in 300 calories Oranges with Peel VS Dry Couscous

Weight per 300 calories

• Oranges with Peel: 476g
• Dry Couscous: 79.8g

Dry Couscous have 6 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 Dry Couscous?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Oranges with Peel	Dry Couscous	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.13% 0.19g	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	47.5% 61.8g	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	56.4% 21.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Couscous	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.75% 0.088mg	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	35.7% 143μg	4% 16μg	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	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

	Oranges with Peel	Dry Couscous	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	22% 0.2mg	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	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	8.36% 35mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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% 105mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.53% 7.98mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.18% 6.83g	3700g per day for Men 19-50 years

Oranges With Peel VS Dry Couscous Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dry Couscous?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dry Couscous:

• 300 calories of Oranges with Peel have more Vitamin A, 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B5, 5 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Dry Couscous.
• Both Oranges with Peel and Dry Couscous provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dry Couscous have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Dry Couscous have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dry Couscous:

• 300 calories of Oranges with Peel have 17.4 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 7 times more Potassium and 57.4 times more Water than Dry Couscous.
• While 300 kcal of Dry Couscous contain 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Dry Couscous lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 5.4 times more Fiber than Dry Couscous.
• While 300 kcal of Dry Couscous contain 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dry Couscous offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Dry Couscous provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.