Comparing Nutrients in 300 calories Boiled LambsquartersVS Valencia Oranges

Weight per 300 calories

Boiled Lambsquarters

938g

Valencia Oranges

612g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Boiled and Drained Lambsquarters, which is low in comparison to other foods. Boiled Lambsquarters having low energy density.

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled Lambsquartersvs Valencia 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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6.77%6.56g

Fat

1.9%1.84g

6.56 gvs1.84 g

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

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1.52%0.49g

Saturated Fat

0.67%0.21g

0.49 gvs0.21 g

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

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18.8%0.3g

Omega 3

6.12%0.098g

0.3 gvs0.098 g

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

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15%2.57g

Omega 6

1.6%0.27g

2.57 gvs0.27 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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36%47g

Carbohydrate

56%72.8g

47 gvs72.8 g

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

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8%5.8g

Sugars

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

5.8 gvsNA 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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52%19.7g

Fiber

40.3%15.3g

19.7 gvs15.3 g

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

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53.6%30g

Protein

11.4%6.37g

30 gvs6.37 g

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

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Vitamins

Boiled Lambsquartersvs Valencia Oranges

407%3666μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

3666 μgvs73.5 μg

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

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78%0.94mg

Vitamin B1

44.4%0.53mg

Thiamine

0.94 mgvs0.53 mg

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

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188%2.44mg

Vitamin B2

19%0.24mg

Riboflavin

2.44 mgvs0.24 mg

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

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52.7%8.44mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

8.44 mgvs1.68 mg

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

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11.6%0.58mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.58 mgvs1.53 mg

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

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125%1.63mg

Vitamin B6

29.7%0.39mg

Pyridoxine

1.63 mgvs0.39 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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33%131μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

131 μgvs239 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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385%347mg

Vitamin C

330%297mg

Ascorbic acid

347 mgvs297 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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116%17.3mg

Vitamin E

Tocopherols and Tocotrienols

17.3 mgvsNA mg

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

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3861%4633μg

Vitamin K

Phytomenadione or phylloquinone

4633 μgvsNA μg

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

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Minerals

Boiled Lambsquartersvs Valencia Oranges

242%2419mg

Calcium

24.5%245mg

2419 mgvs245 mg

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

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205%1.85mg

Copper

25%0.23mg

1.85 mgvs0.23 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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82%6.56mg

Iron

6.9%0.55mg

6.56 mgvs0.55 mg

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

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51.3%216mg

Magnesium

14.6%61.2mg

216 mgvs61.2 mg

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

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214%4.92mg

Manganese

6.12%0.14mg

4.92 mgvs0.14 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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60.3%422mg

Phosphorus

15%104mg

422 mgvs104 mg

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

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79.4%2700mg

Potassium

32.2%1096mg

2700 mgvs1096 mg

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

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15.3%8.44μg

Selenium

8.44 μgvsNA μg

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

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18%272mg

Sodium

0%0mg

272 mgvs0 mg

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

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25.6%2.8mg

Zinc

3.34%0.37mg

2.8 mgvs0.37 mg

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

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22.5%833g

Water

14.3%529g

833 gvs529 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 Boiled Lambsquarters vs Valencia Oranges:

Boiled and Drained Lambsquarters have 49.9 times more Vitamin A, 1.8 times more Vitamin B1, 10 times more Vitamin B2, 5 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Valencia Oranges have similar amounts of Vitamin C per 300 kcal.
Both Boiled and Drained Lambsquarters as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lambsquarters vs Valencia Oranges:

Boiled and Drained Lambsquarters have 9.9 times more Calcium, 8.2 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 35 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium, more Sodium, 7.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Lambsquarters have 3.6 times more Fat, 3.1 times more Omega 3, 9.5 times more Omega 6, 1.3 times more Fiber and 4.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Lambsquarters as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled LambsquartersVS LeeksValencia OrangesVS LeeksBoiled LambsquartersVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled LambsquartersVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: