Comparing Nutrients in 300 calories Dried LongansVS Oranges

Weight per 300 calories

Dried Longans

105g

Oranges

638g

Dried Longans have 6.1 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 - Dried Longans or Oranges?

Macros Ratio

Protein Fat Carbs

Dried Longans

93%

Oranges

91%

300 kcal ▼

Macro Nutrients

Dried Longansvs 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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0.43%0.42g

Fat

0.79%0.77g

0.42 gvs0.77 g

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

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Saturated Fat

0.3%0.096g

NA gvs0.096 g

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

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Omega 3

2.8%0.045g

NA gvs0.045 g

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

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Omega 6

0.68%0.11g

NA 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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59.7%77.6g

Carbohydrate

57.7%75g

77.6 gvs75 g

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

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Sugars

82.3%59.7g

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

NA 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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Fiber

40.3%15.3g

NA gvs15.3 g

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

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9.18%5.14g

Protein

10.7%6g

5.14 gvs6 g

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

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Vitamins

Dried Longansvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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3.5%0.042mg

Vitamin B1

46.3%0.56mg

Thiamine

0.042 mgvs0.56 mg

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

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40.3%0.52mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.52 mgvs0.26 mg

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

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6.56%1.05mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.05 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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Vitamin B6

29.5%0.38mg

Pyridoxine

NA 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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Vitamin B9

48%191μg

Folates and Folic Acid

NA μgvs191 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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32.6%29.4mg

Vitamin C

377%340mg

Ascorbic acid

29.4 mgvs340 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

NA mgvs1.15 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Dried Longansvs Oranges

4.72%47.2mg

Calcium

25.5%255mg

47.2 mgvs255 mg

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

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94%0.85mg

Copper

32%0.29mg

0.85 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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71%5.66mg

Iron

7.98%0.64mg

5.66 mgvs0.64 mg

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

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11.5%48.3mg

Magnesium

15%64mg

48.3 mgvs64 mg

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

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11.3%0.26mg

Manganese

6.94%0.16mg

0.26 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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29.4%206mg

Phosphorus

12.8%89.4mg

206 mgvs89.4 mg

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

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20.3%690mg

Potassium

34%1155mg

690 mgvs1155 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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3.36%50.3mg

Sodium

0%0mg

50.3 mgvs0 mg

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

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2.1%0.23mg

Zinc

4.06%0.45mg

0.23 mgvs0.45 mg

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

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0.5%18.5g

Water

15%554g

18.5 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 Dried Longans vs Oranges:

Dried Longans have 2.1 times more Vitamin B2 than Raw Oranges.
While Raw Oranges contain 13.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 11.6 times more Vitamin C than Dried Longans.
Both Dried Longans as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Longans vs Oranges:

Dried Longans have 2.9 times more Copper, 8.9 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus and more Sodium than Raw Oranges.
While Raw Oranges contain 5.4 times more Calcium, 1.3 times more Magnesium, 1.7 times more Potassium, 1.9 times more Zinc and 30 times more Water than Dried Longans.

Comparison of macro-nutrients per 300 calories:

Both Dried Longans and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dried Longans as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried LongansVS LoquatsOrangesVS LoquatsDried LongansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Dried LongansVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Longans or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: