Comparing Nutrients in 300 calories Ground Sage VS Valencia Oranges

Weight per 300 calories

• Ground Sage: 95g
• Valencia Oranges: 612g

Ground Sage has 6.4 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 - Ground Sage or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ground Sage	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	73.2% 1.17g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	44.5% 58g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	101% 38.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18% 10g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	31.2% 281μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	65.2% 261μg	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	34.3% 31mg	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	47.5% 7.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1361% 1633μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Valencia Oranges	Recommended Dietary Allowance
Calcium	157% 1573mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	335% 26.8mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	12.4% 86.7mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.52μg	NA	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.7% 4.48mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.2% 7.6g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Sage vs Valencia Oranges:

• Ground Sage Spices have 3.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 6.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.6 times more Vitamin C than Ground Sage Spices.
• Both Ground Sage Spices and Raw Valencia Oranges have similar amounts of Vitamin B9 per 300 kcal.
• Both Ground Sage Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Sage vs Valencia Oranges:

• Ground Sage Spices have 6.4 times more Calcium, 3.2 times more Copper, 48.6 times more Iron, 6.7 times more Magnesium, 21.2 times more Manganese and 12.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 69.7 times more Water than Ground Sage Spices.
• Both Ground Sage Spices and Raw Valencia Oranges have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Sage Spices have 6.6 times more Fat, 31.2 times more Saturated Fat, 12 times more Omega 3, 2.5 times more Fiber and 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Ground Sage Spices.
• Both Ground Sage Spices and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Ground Sage Spices as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.