Comparing Nutrients in 300 calories Phyllo dough VS Florida Oranges

Weight per 300 calories

• Phyllo dough: 100g
• Florida Oranges: 652g

Phyllo dough has 6.5 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Phyllo dough or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Phyllo dough	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Florida Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.2mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	15.4% 568g	3700g per day for Men 19-50 years

Phyllo Dough VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Phyllo dough or Florida Oranges?

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

• 300 calories of Phyllo dough have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 5.4 times more Vitamin B5, 11.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 14.6 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Florida Oranges provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Phyllo dough have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Phyllo dough as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Phyllo dough have 5.5 times more Iron, 3.1 times more Manganese, 7.2 times more Selenium and more Sodium than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 25.4 times more Calcium, 2.5 times more Copper, 4.3 times more Magnesium, 14.8 times more Potassium and 17.4 times more Water than Phyllo dough.
• Both Phyllo dough and Florida Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium
• Both Phyllo dough as well as Raw Florida Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Phyllo dough have 4.4 times more Fat and 1.6 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate, 330.1 times more Sugars and 8.2 times more Fiber than Phyllo dough.
• Both Phyllo dough and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Phyllo dough provide inadequate amounts of Fiber
• Both Phyllo dough as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.