Comparing Nutrients in 300 calories Valencia OrangesVS Cooked Chopped Frozen Collards

Weight per 300 calories

Valencia Oranges

612g

Cooked Chopped Frozen Collards

833g

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

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cooked Chopped Frozen Collards

27%

65%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Cooked Chopped Frozen 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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1.9%1.84g

Fat

3.52%3.4g

1.84 gvs3.4 g

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

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0.67%0.21g

Saturated Fat

1.56%0.5g

0.21 gvs0.5 g

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

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6.12%0.098g

Omega 3

66%1.06g

0.098 gvs1.06 g

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

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1.6%0.27g

Omega 6

2.94%0.5g

0.27 gvs0.5 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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56%72.8g

Carbohydrate

45.5%59g

72.8 gvs59 g

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

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Sugars

6.55%4.75g

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

NA gvs4.75 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

61.4%23.3g

15.3 gvs23.3 g

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

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11.4%6.37g

Protein

44%24.8g

6.37 gvs24.8 g

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

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Vitamins

Valencia Orangesvs Cooked Chopped Frozen Collards

8.16%73.5μg

Vitamin A

532%4792μg

RAE, retinol activity equivalents

73.5 μgvs4792 μg

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

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44.4%0.53mg

Vitamin B1

32.6%0.39mg

Thiamine

0.53 mgvs0.39 mg

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

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19%0.24mg

Vitamin B2

73.7%0.96mg

Riboflavin

0.24 mgvs0.96 mg

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

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10.5%1.68mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs5.3 mg

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

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30.6%1.53mg

Vitamin B5

19%0.96mg

Pantothenic acid

1.53 mgvs0.96 mg

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

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29.7%0.39mg

Vitamin B6

73%0.95mg

Pyridoxine

0.39 mgvs0.95 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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59.7%239μg

Vitamin B9

158%633μg

Folates and Folic Acid

239 μgvs633 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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330%297mg

Vitamin C

244%220mg

Ascorbic acid

297 mgvs220 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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Vitamin E

69.4%10.4mg

Tocopherols and Tocotrienols

NA mgvs10.4 mg

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

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Vitamin K

4328%5193μg

Phytomenadione or phylloquinone

NA μgvs5193 μg

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

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Minerals

Valencia Orangesvs Cooked Chopped Frozen Collards

24.5%245mg

Calcium

175%1750mg

245 mgvs1750 mg

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

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25%0.23mg

Copper

51%0.46mg

0.23 mgvs0.46 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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6.9%0.55mg

Iron

117%9.33mg

0.55 mgvs9.33 mg

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

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14.6%61.2mg

Magnesium

59.5%250mg

61.2 mgvs250 mg

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

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6.12%0.14mg

Manganese

240%5.53mg

0.14 mgvs5.53 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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15%104mg

Phosphorus

32%225mg

104 mgvs225 mg

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

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32.2%1096mg

Potassium

61.5%2092mg

1096 mgvs2092 mg

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

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Selenium

22.7%12.5μg

NA μgvs12.5 μg

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

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0%0mg

Sodium

27.8%417mg

0 mgvs417 mg

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

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3.34%0.37mg

Zinc

20.5%2.25mg

0.37 mgvs2.25 mg

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

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14.3%529g

Water

20%737g

529 gvs737 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 Valencia Oranges vs Cooked Chopped Frozen Collards:

Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Chopped Frozen Collards.
While Boiled Chopped Frozen Collards contain 65.2 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled Chopped Frozen Collards contain 7.1 times more Calcium, 2 times more Copper, 16.9 times more Iron, 4.1 times more Magnesium, 39.2 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, more Sodium, 6.1 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.2 times more Carbohydrate than Boiled Chopped Frozen Collards.
While Boiled Chopped Frozen Collards contain 1.9 times more Fat, 10.8 times more Omega 3, 1.5 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled Chopped Frozen Collards have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Boiled Chopped Frozen Collards have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesCooked Chopped Frozen CollardsVS Navel OrangesValencia OrangesVS Coriander LeavesCooked Chopped Frozen CollardsVS Coriander Leaves

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Cooked Chopped Frozen Collards

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: