Comparing Nutrients in 300 calories Vegetarian filletsVS Oranges

Weight per 300 calories

Vegetarian fillets

103g

Oranges

638g

Vegetarian fillets have 6.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Vegetarian fillets or Oranges?

Macros Ratio

Protein Fat Carbs

Vegetarian fillets

32%

56%

12%

Oranges

91%

300 kcal ▼

Macro Nutrients

Vegetarian filletsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19%18.6g

Fat

0.79%0.77g

18.6 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.2%2.95g

Saturated Fat

0.3%0.096g

2.95 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.2%1.08g

Omega 3

2.8%0.045g

1.08 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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50.5%8.58g

Omega 6

0.68%0.11g

8.58 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.16%9.3g

Carbohydrate

57.7%75g

9.3 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.14%0.83g

Sugars

82.3%59.7g

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

0.83 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.3g

Fiber

40.3%15.3g

6.3 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%23.8g

Protein

10.7%6g

23.8 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vegetarian filletsvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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95%1.14mg

Vitamin B1

46.3%0.56mg

Thiamine

1.14 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.6%0.93mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.93 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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77.6%12.4mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.55 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.4%106μg

Vitamin B9

48%191μg

Folates and Folic Acid

106 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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181%4.34μg

Vitamin B12

0%0μg

Cobalamin

4.34 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.8%3.57mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

3.57 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vegetarian filletsvs Oranges

9.83%98mg

Calcium

25.5%255mg

98 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.96mg

Copper

32%0.29mg

0.96 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.07mg

Iron

7.98%0.64mg

2.07 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%23.8mg

Magnesium

15%64mg

23.8 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

6.94%0.16mg

NA mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.5%466mg

Phosphorus

12.8%89.4mg

466 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%621mg

Potassium

34%1155mg

621 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.03μg

Selenium

5.8%3.2μg

1.03 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.8%507mg

Sodium

0%0mg

507 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.45mg

Zinc

4.06%0.45mg

1.45 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.26%46.6g

Water

15%554g

46.6 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Vegetarian fillets vs Oranges:

Vegetarian fillets have 2 times more Vitamin B1, 3.6 times more Vitamin B2, 6.9 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin B12 and 3.1 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Vegetarian fillets.
Both Vegetarian fillets as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Vegetarian fillets vs Oranges:

Vegetarian fillets have 3.3 times more Copper, 3.2 times more Iron, 5.2 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.6 times more Calcium, 2.7 times more Magnesium, 1.9 times more Potassium, 3.1 times more Selenium and 11.9 times more Water than Vegetarian fillets.

Comparison of macro-nutrients per 300 calories:

Vegetarian fillets have 24.3 times more Fat, 30.8 times more Saturated Fat, 24.1 times more Omega 3, 74.7 times more Omega 6 and 4 times more Protein than Raw Oranges.
While Raw Oranges contain 8.1 times more Carbohydrate, 72.1 times more Sugars and 2.4 times more Fiber than Vegetarian fillets.
Both Vegetarian fillets and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Vegetarian fillets as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vegetarian filletsVS Meatless Sandwich SpreadOrangesVS Meatless Sandwich SpreadVegetarian filletsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Vegetarian filletsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Vegetarian fillets or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: