Comparing Nutrients in 300 calories Oranges with Peel VS Dried Leeks

Weight per 300 calories

• Oranges with Peel: 476g
• Dried Leeks: 94g

Freeze-dried Leeks have 5.1 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 Dried Leeks?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Oranges with Peel	Dried Leeks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.02% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.6% 0.44g	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	53.7% 69.8g	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	25.6% 9.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Leeks	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	87% 1.13mg	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	85.5% 342μg	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	123% 110mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	33.3% 333mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	68.2% 0.61mg	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	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	66% 2243mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.7% 5.33μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	2.2% 32.7mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.051% 1.87g	3700g per day for Men 19-50 years

Oranges With Peel VS Dried Leeks Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dried Leeks?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dried Leeks:

• 300 calories of Oranges with Peel have 4.7 times more Vitamin A, 2.2 times more Vitamin B5 and 3.1 times more Vitamin C than Dried Leeks.
• While 300 kcal of Freeze-dried Leeks contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• 300 calories of Dried Leeks have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dried Leeks:

• 300 calories of Oranges with Peel have 209.7 times more Water than Dried Leeks.
• While 300 kcal of Freeze-dried Leeks contain 2.3 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 3.1 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Leeks contain similar levels of Calcium per 300 calories.
• Both Raw Oranges with Peel as well as Freeze-dried Leeks lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.2 times more Fiber than Dried Leeks.
• While 300 kcal of Freeze-dried Leeks contain 8.5 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dried Leeks offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Freeze-dried Leeks provide inadequate amounts of Omega 6 in 300 calories.