Comparing Nutrients in 300 calories Valencia OrangesVS Green Leaf Lettuce

Weight per 300 calories

Valencia Oranges

612g

Green Leaf Lettuce

2000g

Valencia Oranges have 3.3 times more energy per 100g than Green Leaf Lettuce. It has low energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Green Leaf Lettuce?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Green Leaf Lettuce

30%

63%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Green Leaf Lettuce

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

3.1%3g

1.84 gvs3 g

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

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0.67%0.21g

Saturated Fat

1.25%0.4g

0.21 gvs0.4 g

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

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6.12%0.098g

Omega 3

72.5%1.16g

0.098 gvs1.16 g

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

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1.6%0.27g

Omega 6

2.82%0.48g

0.27 gvs0.48 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

44%57.4g

72.8 gvs57.4 g

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

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Sugars

21.5%15.6g

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

NA gvs15.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

12%8.6g

≤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 gvs8.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%0g

NA gvs0 g

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

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40.3%15.3g

Fiber

68.4%26g

15.3 gvs26 g

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

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11.4%6.37g

Protein

48.6%27.2g

6.37 gvs27.2 g

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

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Vitamins

Valencia Orangesvs Green Leaf Lettuce

8.16%73.5μg

Vitamin A

822%7400μg

RAE, retinol activity equivalents

73.5 μgvs7400 μg

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

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44.4%0.53mg

Vitamin B1

117%1.4mg

Thiamine

0.53 mgvs1.4 mg

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

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19%0.24mg

Vitamin B2

123%1.6mg

Riboflavin

0.24 mgvs1.6 mg

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

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10.5%1.68mg

Vitamin B3

47%7.5mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs7.5 mg

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

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30.6%1.53mg

Vitamin B5

53.6%2.68mg

Pantothenic acid

1.53 mgvs2.68 mg

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

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29.7%0.39mg

Vitamin B6

138%1.8mg

Pyridoxine

0.39 mgvs1.8 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

190%760μg

Folates and Folic Acid

239 μgvs760 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

204%184mg

Ascorbic acid

297 mgvs184 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

29.3%4.4mg

Tocopherols and Tocotrienols

NA mgvs4.4 mg

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

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Vitamin K

2105%2526μg

Phytomenadione or phylloquinone

NA μgvs2526 μg

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

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Minerals

Valencia Orangesvs Green Leaf Lettuce

24.5%245mg

Calcium

72%720mg

245 mgvs720 mg

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

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25%0.23mg

Copper

64.4%0.58mg

0.23 mgvs0.58 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

215%17mg

0.55 mgvs17 mg

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

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14.6%61.2mg

Magnesium

62%260mg

61.2 mgvs260 mg

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

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6.12%0.14mg

Manganese

217%5mg

0.14 mgvs5 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

83%580mg

104 mgvs580 mg

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

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32.2%1096mg

Potassium

114%3880mg

1096 mgvs3880 mg

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

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Selenium

22%12μg

NA μgvs12 μg

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

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0%0mg

Sodium

37.3%560mg

0 mgvs560 mg

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

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3.34%0.37mg

Zinc

32.7%3.6mg

0.37 mgvs3.6 mg

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

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14.3%529g

Water

51.3%1900g

529 gvs1900 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 Green Leaf Lettuce:

Raw Valencia Oranges have 1.6 times more Vitamin C than Raw Green Leaf Lettuce.
While Raw Green Leaf Lettuce contains 100.7 times more Vitamin A, 2.6 times more Vitamin B1, 6.5 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Green Leaf Lettuce:

Raw Green Leaf Lettuce contains 2.9 times more Calcium, 2.6 times more Copper, 31.2 times more Iron, 4.2 times more Magnesium, 35.5 times more Manganese, 5.6 times more Phosphorus, 3.5 times more Potassium, more Sodium, 9.8 times more Zinc and 3.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.3 times more Carbohydrate than Raw Green Leaf Lettuce.
While Raw Green Leaf Lettuce contains 1.6 times more Fat, 11.8 times more Omega 3, 1.7 times more Fiber and 4.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Green Leaf Lettuce have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Raw Green Leaf Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesGreen Leaf LettuceVS Navel OrangesValencia OrangesVS Lotus RootGreen Leaf LettuceVS Lotus Root

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Green Leaf Lettuce

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Green Leaf Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: