Comparing Nutrients in 300 calories Pitanga VS Oranges with Peel

Weight per 300 calories

• Pitanga: 909g
• Oranges with Peel: 476g

Raw Oranges with Peel have 1.9 times more energy per unit of mass than Raw Pitanga, which is low in comparison to other foods. Pitanga having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pitanga	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.64g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	56.8% 74g	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13% 7.27g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	NA	35.7% 143μg	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	266% 239mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Pitanga	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.2% 82mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	30% 0.27mg	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	22.7% 1.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	14.3% 100mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	NA	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	22.3% 826g	10.6% 392g	3700g per day for Men 19-50 years

Pitanga VS Oranges With Peel Nutrients Per 300 Kcal

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

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

• 300 calories of Pitanga have 11 times more Vitamin A and 1.5 times more Vitamin B2 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Pitanga.
• Both Pitanga and Oranges with Peel provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Pitanga as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Pitanga vs Oranges with Peel :

• 300 calories of Pitanga have 1.6 times more Magnesium and 2.1 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 4.1 times more Calcium and 2.1 times more Iron than Raw Pitanga.
• Both Pitanga and Oranges with Peel contain similar levels of Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Pitanga and Raw Oranges with Peel have similar amounts of macro-nutrients per 300 kcal
• Both Pitanga and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.