Nutrients in 300 calories of Oranges

Raw Oranges (Citrus sinensis).

Weight per 300 Calories

Oranges

638g

Raw Oranges has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Oranges

Energy300 kcal

10.3%

Raw Oranges have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.79%

Raw Oranges have 0.76595744680851 g of Fat per 300 calories, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.096 g

0.3%

Raw Oranges have 0.095744680851064 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.045 g

2.8%

Raw Oranges have 0.04468085106383 g of Omega 3 per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.68%

Raw Oranges have 0.11489361702128 g of Omega 6 per 300 calories, which is 0.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Oranges have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75 g

57.7%

Raw Oranges have 75 g of Carbohydrate per 300 calories, which is 57.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars59.7 g

82.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Oranges have 59.68085106383 g of Sugars per 300 calories, which is 82.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.3 g

40.3%

Raw Oranges have 15.31914893617 g of Fiber per 300 calories, which is 40.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Raw Oranges have 6 g of Protein per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oranges

Vitamin A70.2 μg

7.8%

RAE, retinol activity equivalents

Raw Oranges have 70.212765957447 μg of Vitamin A per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg

46.3%

Thiamine

Raw Oranges have 0.55531914893617 mg of Vitamin B1 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

19.6%

Riboflavin

Raw Oranges have 0.25531914893617 mg of Vitamin B2 per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Oranges have 1.8 mg of Vitamin B3 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Raw Oranges have 1.5957446808511 mg of Vitamin B5 per 300 calories, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.5%

Pyridoxine

Raw Oranges have 0.38297872340426 mg of Vitamin B6 per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9191 μg

48%

Folates and Folic Acid

Raw Oranges have 191.48936170213 μg of Vitamin B9 per 300 calories, which is 48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Oranges have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C340 mg

377%

Ascorbic acid

Raw Oranges have 339.57446808511 mg of Vitamin C per 300 calories, which is 377% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Oranges have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.15 mg

7.66%

Tocopherols and Tocotrienols

Raw Oranges have 1.1489361702128 mg of Vitamin E per 300 calories, which is 7.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw Oranges have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oranges

Calcium255 mg

25.5%

Raw Oranges have 255.31914893617 mg of Calcium per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32%

Raw Oranges have 0.28723404255319 mg of Copper per 300 calories, which is 32% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.64 mg

7.98%

Raw Oranges have 0.63829787234043 mg of Iron per 300 calories, which is 7.98% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64 mg

15%

Raw Oranges have 63.829787234043 mg of Magnesium per 300 calories, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.94%

Raw Oranges have 0.15957446808511 mg of Manganese per 300 calories, which is 6.94% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus89.4 mg

12.8%

Raw Oranges have 89.36170212766 mg of Phosphorus per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1155 mg

34%

Raw Oranges have 1155.3191489362 mg of Potassium per 300 calories, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.2 μg

5.8%

Raw Oranges have 3.1914893617021 μg of Selenium per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Oranges have 0 mg of Sodium per 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.45 mg

4.06%

Raw Oranges have 0.4468085106383 mg of Zinc per 300 calories, which is 4.06% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water554 g

15%

Raw Oranges have 553.72340425532 g of Water per 300 calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Oranges:

300 calories of Oranges has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E.
It has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Raw Oranges:

300 calories of Oranges is an excellent source of Calcium, Copper and Potassium.
It has a good amount of Iron, Magnesium and Phosphorus.
It also has some Manganese, Selenium and Zinc.
It has no Sodium.

Macronutrients in 300 calories of Raw Oranges:

300 calories of Oranges has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Protein.
This fruit has some Omega 3.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Raw Oranges with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Oranges

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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