Comparing Nutrients in 300 calories Valencia OrangesVS Hazelnuts

Weight per 300 calories

Valencia Oranges

612g

Hazelnuts

47.8g

Hazelnuts have 12.8 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Hazelnuts?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Hazelnuts

81%

10%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Hazelnuts

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

30%29g

1.84 gvs29 g

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

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0.67%0.21g

Saturated Fat

6.66%2.13g

0.21 gvs2.13 g

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

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6.12%0.098g

Omega 3

2.6%0.042g

0.098 gvs0.042 g

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

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1.6%0.27g

Omega 6

22%3.74g

0.27 gvs3.74 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

6.14%7.98g

72.8 gvs7.98 g

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

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Sugars

2.86%2.07g

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

NA gvs2.07 g

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

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Fructose

0.046%0.033g

≤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 gvs0.033 g

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

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Glucose

%0.033g

NA gvs0.033 g

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

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Sucrose

%2g

NA gvs2 g

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

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40.3%15.3g

Fiber

12%4.63g

15.3 gvs4.63 g

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

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11.4%6.37g

Protein

12.8%7.14g

6.37 gvs7.14 g

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

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Vitamins

Valencia Orangesvs Hazelnuts

8.16%73.5μg

Vitamin A

0.053%0.48μg

RAE, retinol activity equivalents

73.5 μgvs0.48 μg

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

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44.4%0.53mg

Vitamin B1

25.6%0.31mg

Thiamine

0.53 mgvs0.31 mg

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

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19%0.24mg

Vitamin B2

4.15%0.054mg

Riboflavin

0.24 mgvs0.054 mg

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

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10.5%1.68mg

Vitamin B3

5.37%0.86mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs0.86 mg

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

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30.6%1.53mg

Vitamin B5

8.77%0.44mg

Pantothenic acid

1.53 mgvs0.44 mg

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

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29.7%0.39mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.39 mgvs0.27 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

13.5%54μg

Folates and Folic Acid

239 μgvs54 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

3.34%3mg

Ascorbic acid

297 mgvs3 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

48%7.18mg

Tocopherols and Tocotrienols

NA mgvs7.18 mg

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

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Vitamin K

5.65%6.8μg

Phytomenadione or phylloquinone

NA μgvs6.8 μg

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

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Minerals

Valencia Orangesvs Hazelnuts

24.5%245mg

Calcium

5.45%54.5mg

245 mgvs54.5 mg

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

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25%0.23mg

Copper

92%0.82mg

0.23 mgvs0.82 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

28%2.25mg

0.55 mgvs2.25 mg

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

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14.6%61.2mg

Magnesium

18.5%78mg

61.2 mgvs78 mg

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

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6.12%0.14mg

Manganese

128%2.95mg

0.14 mgvs2.95 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

19.8%139mg

104 mgvs139 mg

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

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32.2%1096mg

Potassium

9.55%325mg

1096 mgvs325 mg

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

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Selenium

2.1%1.15μg

NA μgvs1.15 μg

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

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

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

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3.34%0.37mg

Zinc

10.6%1.17mg

0.37 mgvs1.17 mg

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

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14.3%529g

Water

0.069%2.54g

529 gvs2.54 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 Hazelnuts:

Raw Valencia Oranges have 153.8 times more Vitamin A, 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 98.7 times more Vitamin C than Hazelnuts.
Both Raw Valencia Oranges as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Hazelnuts:

Raw Valencia Oranges have 4.5 times more Calcium, 3.4 times more Potassium and 208.4 times more Water than Hazelnuts.
While Hazelnuts contain 3.6 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 20.9 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 2.4 times more Omega 3, 9.1 times more Carbohydrate and 3.3 times more Fiber than Hazelnuts.
While Hazelnuts contain 15.8 times more Fat, 10 times more Saturated Fat and 13.9 times more Omega 6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Hazelnuts have similar amounts of Energy and Protein per 300 kcal.
Both Raw Valencia Oranges as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesHazelnutsVS Navel OrangesValencia OrangesVS Blanched HazelnutsHazelnutsVS Blanched Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Hazelnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Hazelnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: