Comparing Nutrients in 300 calories OrangesVS Boiled Dock

Weight per 300 calories

Oranges

638g

Boiled Dock

1500g

Oranges have 2.4 times more energy per 100g than Boiled Dock. It has low energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Dock

30%

23%

47%

300 kcal ▼

Macro Nutrients

Orangesvs Boiled Dock

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

9.9%9.6g

0.77 gvs9.6 g

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

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0.3%0.096g

Saturated Fat

0.096 gvsNA g

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

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2.8%0.045g

Omega 3

0.045 gvsNA g

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

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0.68%0.11g

Omega 6

0.11 gvsNA 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

34%44g

75 gvs44 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

103%39g

15.3 gvs39 g

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

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10.7%6g

Protein

49%27.5g

6 gvs27.5 g

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

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Vitamins

Orangesvs Boiled Dock

7.8%70.2μg

Vitamin A

290%2610μg

RAE, retinol activity equivalents

70.2 μgvs2610 μg

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

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46.3%0.56mg

Vitamin B1

42.5%0.51mg

Thiamine

0.56 mgvs0.51 mg

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

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19.6%0.26mg

Vitamin B2

99%1.3mg

Riboflavin

0.26 mgvs1.3 mg

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

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11.3%1.8mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs6.17 mg

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

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32%1.6mg

Vitamin B5

10.8%0.54mg

Pantothenic acid

1.6 mgvs0.54 mg

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

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29.5%0.38mg

Vitamin B6

115%1.5mg

Pyridoxine

0.38 mgvs1.5 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

30%120μg

Folates and Folic Acid

191 μgvs120 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

438%395mg

Ascorbic acid

340 mgvs395 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 Boiled Dock

25.5%255mg

Calcium

57%570mg

255 mgvs570 mg

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

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32%0.29mg

Copper

190%1.7mg

0.29 mgvs1.7 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

390%31mg

0.64 mgvs31 mg

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

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15%64mg

Magnesium

318%1335mg

64 mgvs1335 mg

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

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6.94%0.16mg

Manganese

198%4.55mg

0.16 mgvs4.55 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

111%780mg

89.4 mgvs780 mg

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

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34%1155mg

Potassium

142%4815mg

1155 mgvs4815 mg

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

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5.8%3.2μg

Selenium

24.5%13.5μg

3.2 μgvs13.5 μg

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

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0%0mg

Sodium

3%45mg

0 mgvs45 mg

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

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4.06%0.45mg

Zinc

23%2.55mg

0.45 mgvs2.55 mg

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

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15%554g

Water

38%1404g

554 gvs1404 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 Boiled Dock:

Raw Oranges have 3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Dock.
While Boiled and Drained Dock contains 37.2 times more Vitamin A, 5.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.9 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Boiled and Drained Dock have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
Both Raw Oranges as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Boiled Dock:

Boiled and Drained Dock contains 2.2 times more Calcium, 6 times more Copper, 48.9 times more Iron, 20.9 times more Magnesium, 28.5 times more Manganese, 8.7 times more Phosphorus, 4.2 times more Potassium, 4.2 times more Selenium, more Sodium, 5.7 times more Zinc and 2.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.7 times more Carbohydrate than Boiled and Drained Dock.
While Boiled and Drained Dock contains 12.5 times more Fat, 2.5 times more Fiber and 4.6 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Dock have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesBoiled DockVS Valencia OrangesOrangesVS EppawBoiled DockVS Eppaw

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Boiled Dock

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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