Comparing Nutrients in 300 calories Oranges with Peel VS Dill Seed

Weight per 300 calories

• Oranges with Peel: 476g
• Dill Seed: 98g

Dill Seed Spices have 4.8 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 Dill Seed?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dill Seed	15%	31%	54%

Macro Nutrients

	Oranges with Peel	Dill Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	9.22% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.55% 0.94g	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	41.7% 54.3g	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	54.6% 20.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dill Seed	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.33% 2.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.3% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19% 0.25mg	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	2.46% 9.84μg	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	23% 20.7mg	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	Dill Seed	Recommended Dietary Allowance
Calcium	33.3% 333mg	149% 1491mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	85.2% 0.77mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	78.4% 1.8mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.3% 19.7mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.2% 7.57g	3700g per day for Men 19-50 years

Oranges With Peel VS Dill Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dill Seed?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dill Seed:

• 300 calories of Oranges with Peel have 21 times more Vitamin A, 1.8 times more Vitamin B6, 14.5 times more Vitamin B9 and 16.4 times more Vitamin C than Dill Seed.
• Both Oranges with Peel and Dill Seed provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Dill Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Oranges with Peel as well as Dill Seed Spices have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dill Seed:

• 300 calories of Oranges with Peel have 51.7 times more Water than Dill Seed.
• While 300 kcal of Dill Seed Spices contain 4.5 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Selenium and 9.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dill Seed contain similar levels of Potassium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Carbohydrate than Dill Seed.
• While 300 kcal of Dill Seed Spices contain 10 times more Fat, 1.9 times more Omega 3 and 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Dill Seed offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Dill Seed Spices provide inadequate amounts of Omega 6 in 300 calories.