Comparing Nutrients in 100 calories Carob flourVS Oranges

Weight per 100 calories

Carob flour

45g

Oranges

213g

Carob flour has 4.7 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Carob flour or Oranges?

Macros Ratio

Protein Fat Carbs

Carob flour

93%

Oranges

91%

100 kcal ▼

Macro Nutrients

Carob flourvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.3%0.29g

Fat

0.26%0.26g

0.29 gvs0.26 g

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

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0.13%0.041g

Saturated Fat

0.1%0.032g

0.041 gvs0.032 g

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

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0.11%0.002g

Omega 3

0.93%0.015g

0.002 gvs0.015 g

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

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0.56%0.095g

Omega 6

0.23%0.038g

0.095 gvs0.038 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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30.8%40g

Carbohydrate

19.2%25g

40 gvs25 g

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

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30.5%22g

Sugars

27.4%20g

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

22 gvs20 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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47%18g

Fiber

13.4%5.1g

18 gvs5.1 g

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

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3.7%2.1g

Protein

3.57%2g

2.1 gvs2 g

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

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Vitamins

Carob flourvs Oranges

0.05%0.45μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0.45 μgvs23.4 μg

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

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2%0.024mg

Vitamin B1

15.4%0.19mg

Thiamine

0.024 mgvs0.19 mg

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

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16%0.21mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.21 mgvs0.085 mg

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

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5.34%0.85mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.6 mg

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

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0.42%0.021mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.021 mgvs0.53 mg

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

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12.7%0.16mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.16 mgvs0.13 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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3.27%13μg

Vitamin B9

16%64μg

Folates and Folic Acid

13 μgvs64 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.1%0.09mg

Vitamin C

126%113mg

Ascorbic acid

0.09 mgvs113 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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1.9%0.28mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.28 mgvs0.38 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

Carob flourvs Oranges

15.7%157mg

Calcium

8.5%85mg

157 mgvs85 mg

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

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28.6%0.26mg

Copper

10.6%0.096mg

0.26 mgvs0.096 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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16.6%1.32mg

Iron

2.66%0.21mg

1.32 mgvs0.21 mg

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

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5.8%24.3mg

Magnesium

5.07%21.3mg

24.3 mgvs21.3 mg

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

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9.95%0.23mg

Manganese

2.3%0.053mg

0.23 mgvs0.053 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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5.1%35.6mg

Phosphorus

4.26%29.8mg

35.6 mgvs29.8 mg

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

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11%373mg

Potassium

11.3%385mg

373 mgvs385 mg

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

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4.34%2.4μg

Selenium

1.93%1.06μg

2.4 μgvs1.06 μg

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

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1.05%15.8mg

Sodium

0%0mg

15.8 mgvs0 mg

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

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3.77%0.41mg

Zinc

1.35%0.15mg

0.41 mgvs0.15 mg

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

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0.044%1.6g

Water

5%185g

1.6 gvs185 g

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

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Lets compare vitamin content per 100 calories of Carob flour vs Oranges:

Carob flour has 2.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 52 times more Vitamin A, 7.8 times more Vitamin B1, 25.1 times more Vitamin B5, 4.9 times more Vitamin B9, 1256.4 times more Vitamin C and 1.3 times more Vitamin E than Carob flour.
Both Carob flour as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Carob flour vs Oranges:

Carob flour has 1.8 times more Calcium, 2.7 times more Copper, 6.2 times more Iron, 4.3 times more Manganese, 2.2 times more Selenium, more Sodium and 2.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 114.5 times more Water than Carob flour.
Both Carob flour and Raw Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Carob flour has 1.6 times more Carbohydrate and 3.5 times more Fiber than Raw Oranges.
Both Carob flour and Raw Oranges have similar amounts of Energy, Sugars and Protein per 100 kcal.
Both Carob flour as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Carob flourVS Chickpeas OrangesVS Chickpeas Carob flourVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Carob flourVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Carob flour or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: