Comparing Nutrients in 300 calories Phyllo dough VS Valencia Oranges

Weight per 300 calories

• Phyllo dough: 100g
• Valencia Oranges: 612g

Phyllo dough has 6.1 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Phyllo dough or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Phyllo dough	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	5% 1.9g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	29.7% 0.39mg	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	22% 88.3μg	59.7% 239μg	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	0% 0mg	330% 297mg	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	0.54% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	25% 0.23mg	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	40.3% 3.22mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	6.12% 0.14mg	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	10.8% 75.3mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.2mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	NA	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Phyllo dough vs Valencia Oranges:

• Phyllo dough has 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 5.1 times more Vitamin B5, 12.8 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Phyllo dough.
• Both Phyllo dough and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Phyllo dough as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Phyllo dough vs Valencia Oranges:

• Phyllo dough has 5.8 times more Iron, 3.4 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 22.2 times more Calcium, 2.2 times more Copper, 4.1 times more Magnesium, 1.4 times more Phosphorus, 14.8 times more Potassium and 16.2 times more Water than Phyllo dough.

Comparison of macro-nutrients per 300 calories:

• Phyllo dough has 3.3 times more Fat, 6.9 times more Saturated Fat and 3.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Omega 3, 1.4 times more Carbohydrate and 8 times more Fiber than Phyllo dough.
• Both Phyllo dough and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both Phyllo dough as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.