Comparing Nutrients in 300 calories Canned Grape LeavesVS Valencia Oranges

Weight per 300 calories

Canned Grape Leaves

435g

Valencia Oranges

612g

Canned Grape Leaves have 1.4 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Grape Leaves or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Grape Leaves

21%

22%

57%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Canned Grape Leavesvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

8.83%8.57g

Fat

1.9%1.84g

8.57 gvs1.84 g

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

Find Vegetables rich in Fat

4.24%1.36g

Saturated Fat

0.67%0.21g

1.36 gvs0.21 g

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

Find Vegetables rich in Saturated Fat

229%3.67g

Omega 3

6.12%0.098g

3.67 gvs0.098 g

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

Find Vegetables rich in Omega 3

3.73%0.63g

Omega 6

1.6%0.27g

0.63 gvs0.27 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

39%51g

Carbohydrate

56%72.8g

51 gvs72.8 g

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

Find Vegetables rich in Carbohydrate

Sugars

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

NA gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

113%43g

Fiber

40.3%15.3g

43 gvs15.3 g

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

Find Vegetables rich in Fiber

33%18.6g

Protein

11.4%6.37g

18.6 gvs6.37 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Grape Leavesvs Valencia Oranges

127%1143μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1143 μgvs73.5 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

23%0.28mg

Vitamin B1

44.4%0.53mg

Thiamine

0.28 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

122%1.6mg

Vitamin B2

19%0.24mg

Riboflavin

1.6 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

122%19.6mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

19.6 mgvs1.68 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

371%18.6mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

18.6 mgvs1.53 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

45.5%0.59mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.59 mgvs0.39 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

84.8%339μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

339 μgvs239 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

54.6%49mg

Vitamin C

330%297mg

Ascorbic acid

49 mgvs297 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

Find Vegetables rich in Vitamin E

353%423μg

Vitamin K

Phytomenadione or phylloquinone

423 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Grape Leavesvs Valencia Oranges

126%1257mg

Calcium

24.5%245mg

1257 mgvs245 mg

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

Find Vegetables rich in Calcium

889%8mg

Copper

25%0.23mg

8 mgvs0.23 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

162%13mg

Iron

6.9%0.55mg

13 mgvs0.55 mg

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

Find Vegetables rich in Iron

14.5%61mg

Magnesium

14.6%61.2mg

61 mgvs61.2 mg

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

Find Vegetables rich in Magnesium

55%1.26mg

Manganese

6.12%0.14mg

1.26 mgvs0.14 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

21%148mg

Phosphorus

15%104mg

148 mgvs104 mg

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

Find Vegetables rich in Phosphorus

3.7%126mg

Potassium

32.2%1096mg

126 mgvs1096 mg

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

Find Vegetables rich in Potassium

7.1%3.9μg

Selenium

3.9 μgvsNA μg

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

Find Vegetables rich in Selenium

827%12404mg

Sodium

0%0mg

12404 mgvs0 mg

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

Find Vegetables rich in Sodium

16%1.74mg

Zinc

3.34%0.37mg

1.74 mgvs0.37 mg

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

Find Vegetables rich in Zinc

8.94%331g

Water

14.3%529g

331 gvs529 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Canned Grape Leaves vs Valencia Oranges:

Canned Grape Leaves have 15.6 times more Vitamin A, 6.5 times more Vitamin B2, 11.7 times more Vitamin B3, 12.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Vitamin B1 and 6 times more Vitamin C than Canned Grape Leaves.
Both Canned Grape Leaves as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Grape Leaves vs Valencia Oranges:

Canned Grape Leaves have 5.1 times more Calcium, 35.3 times more Copper, 23.5 times more Iron, 9 times more Manganese, 1.4 times more Phosphorus, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.7 times more Potassium and 1.6 times more Water than Canned Grape Leaves.
Both Canned Grape Leaves and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Grape Leaves have 4.7 times more Fat, 6.3 times more Saturated Fat, 37.4 times more Omega 3, 2.4 times more Omega 6, 2.8 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Canned Grape Leaves.
Both Canned Grape Leaves and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Canned Grape Leaves as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Grape LeavesVS Banana PepperValencia OrangesVS Banana PepperCanned Grape LeavesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Grape LeavesVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Grape Leaves or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: