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Comparing Nutrients in 100 calories Valencia OrangesVS Leeks

Weight per 100 calories

Valencia Oranges
204g
Leeks
164g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Valencia Oranges or Leeks?

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Leeks
9%
4%
87%
100 kcal ▼

Macro Nutrients

Valencia Orangesvs Leeks
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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0.63%0.61g
Fat
0.51%0.49g
0.61 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
0.2%0.066g
0.071 gvs0.066 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g
Omega 3
10%0.16g
0.033 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g
Omega 6
0.65%0.11g
0.09 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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18.7%24.3g
Carbohydrate
18%23g
24.3 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.8%6.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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13.4%5.1g
Fiber
7.77%2.95g
5.1 gvs2.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
3.8%2.12g
Protein
4.4%2.46g
2.12 gvs2.46 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Valencia Orangesvs Leeks
2.72%24.5μg
Vitamin A
15%136μg
RAE, retinol activity equivalents
24.5 μgvs136 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg
Vitamin B1
8.2%0.098mg
Thiamine
0.18 mgvs0.098 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.28%0.082mg
Vitamin B2
3.8%0.049mg
Riboflavin
0.082 mgvs0.049 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg
Vitamin B3
4.1%0.66mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs0.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg
Vitamin B5
4.6%0.23mg
Pantothenic acid
0.51 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg
Vitamin B6
29.4%0.38mg
Pyridoxine
0.13 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.6μg
Vitamin B9
26.2%105μg
Folates and Folic Acid
79.6 μgvs105 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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110%99mg
Vitamin C
22%19.7mg
Ascorbic acid
99 mgvs19.7 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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NA
Vitamin E
10%1.5mg
Tocopherols and Tocotrienols
NA mgvs1.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
64.2%77μg
Phytomenadione or phylloquinone
NA μgvs77 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Leeks
8.16%81.6mg
Calcium
9.67%97mg
81.6 mgvs97 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg
Copper
22%0.2mg
0.076 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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2.3%0.18mg
Iron
43%3.44mg
0.18 mgvs3.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.86%20.4mg
Magnesium
11%46mg
20.4 mgvs46 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.04%0.047mg
Manganese
34.3%0.79mg
0.047 mgvs0.79 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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 .

Find Fruits rich in Molybdenum
4.96%34.7mg
Phosphorus
8.2%57.4mg
34.7 mgvs57.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg
Potassium
8.68%295mg
365 mgvs295 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3%1.64μg
NA μgvs1.64 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
2.2%32.8mg
0 mgvs32.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
1.8%0.2mg
0.12 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g
Water
3.68%136g
176 gvs136 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 Valencia Oranges vs Leeks:
Comparing minerals per 100 calories for Valencia Oranges vs Leeks:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesLeeksVS Navel OrangesValencia OrangesVS Boiled LeeksLeeksVS Boiled Leeks
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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