Comparing Nutrients in 300 calories OrangesVS Frozen Chopped Collards

Weight per 300 calories

Oranges

638g

Frozen Chopped Collards

909g

Oranges have 1.4 times more energy per 100g than Frozen Chopped Collards. It has low energy density when compared to other foods. Frozen Chopped Collards, Unprepared having low energy density.

Which food has more nutrients per 300 calories - Oranges or Frozen Chopped Collards?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Frozen Chopped Collards

27%

65%

300 kcal ▼

Macro Nutrients

Orangesvs Frozen Chopped Collards

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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0.79%0.77g

Fat

3.47%3.36g

0.77 gvs3.36 g

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

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0.3%0.096g

Saturated Fat

1.36%0.44g

0.096 gvs0.44 g

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

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2.8%0.045g

Omega 3

54.5%0.87g

0.045 gvs0.87 g

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

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0.68%0.11g

Omega 6

3.85%0.65g

0.11 gvs0.65 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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57.7%75g

Carbohydrate

45%58.7g

75 gvs58.7 g

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

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82.3%59.7g

Sugars

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

59.7 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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40.3%15.3g

Fiber

86%32.7g

15.3 gvs32.7 g

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

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10.7%6g

Protein

43.7%24.5g

6 gvs24.5 g

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

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Vitamins

Orangesvs Frozen Chopped Collards

7.8%70.2μg

Vitamin A

464%4173μg

RAE, retinol activity equivalents

70.2 μgvs4173 μg

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

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46.3%0.56mg

Vitamin B1

38%0.45mg

Thiamine

0.56 mgvs0.45 mg

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

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19.6%0.26mg

Vitamin B2

77%1mg

Riboflavin

0.26 mgvs1 mg

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

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11.3%1.8mg

Vitamin B3

36.4%5.83mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.83 mg

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

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32%1.6mg

Vitamin B5

20%1mg

Pantothenic acid

1.6 mgvs1 mg

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

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29.5%0.38mg

Vitamin B6

80.4%1.05mg

Pyridoxine

0.38 mgvs1.05 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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48%191μg

Vitamin B9

166%664μg

Folates and Folic Acid

191 μgvs664 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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377%340mg

Vitamin C

404%364mg

Ascorbic acid

340 mgvs364 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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7.66%1.15mg

Vitamin E

Tocopherols and Tocotrienols

1.15 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Frozen Chopped Collards

25.5%255mg

Calcium

183%1827mg

255 mgvs1827 mg

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

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32%0.29mg

Copper

53.5%0.48mg

0.29 mgvs0.48 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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7.98%0.64mg

Iron

122%9.73mg

0.64 mgvs9.73 mg

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

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15%64mg

Magnesium

62.8%264mg

64 mgvs264 mg

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

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6.94%0.16mg

Manganese

250%5.75mg

0.16 mgvs5.75 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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12.8%89.4mg

Phosphorus

35%245mg

89.4 mgvs245 mg

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

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34%1155mg

Potassium

67.6%2300mg

1155 mgvs2300 mg

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

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5.8%3.2μg

Selenium

23%12.7μg

3.2 μgvs12.7 μg

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

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0%0mg

Sodium

29%436mg

0 mgvs436 mg

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

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4.06%0.45mg

Zinc

21.5%2.36mg

0.45 mgvs2.36 mg

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

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15%554g

Water

22%814g

554 gvs814 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 Oranges vs Frozen Chopped Collards:

Raw Oranges have 1.2 times more Vitamin B1 and 1.6 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
While Frozen Chopped Collards, Unprepared contain 59.4 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Oranges.
Both Raw Oranges and Frozen Chopped Collards, Unprepared have similar amounts of Vitamin C per 300 kcal.
Both Raw Oranges as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Frozen Chopped Collards:

Frozen Chopped Collards, Unprepared contain 7.2 times more Calcium, 1.7 times more Copper, 15.2 times more Iron, 4.1 times more Magnesium, 36.1 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 4 times more Selenium, more Sodium, 5.3 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.3 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
While Frozen Chopped Collards, Unprepared contain 4.4 times more Fat, 19.5 times more Omega 3, 5.7 times more Omega 6, 2.1 times more Fiber and 4.1 times more Protein than Raw Oranges.
Both Raw Oranges and Frozen Chopped Collards, Unprepared have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesFrozen Chopped CollardsVS Valencia OrangesOrangesVS Cooked Chopped Frozen CollardsFrozen Chopped CollardsVS Cooked Chopped Frozen Collards

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Frozen Chopped Collards

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Frozen Chopped Collards?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: