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Comparing Nutrients in 300 calories Valencia OrangesVS Navel Oranges

Weight per 300 calories

Valencia Oranges
612g
Navel Oranges
612g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Navel Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
1.9%1.84g
Fat
0.95%0.92g
1.84 gvs0.92 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.67%0.21g
Saturated Fat
0.33%0.1g
0.21 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.12%0.098g
Omega 3
3.44%0.055g
0.098 gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.6%0.27g
Omega 6
0.83%0.14g
0.27 gvs0.14 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
59%76.8g
72.8 gvs76.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
NA
Sugars
71.8%52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs52 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
NA
Fructose
19%13.8g
≤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 gvs13.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12g
NA gvs12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.2g
NA gvs26.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
35.4%13.5g
15.3 gvs13.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
11.4%6.37g
Protein
9.95%5.57g
6.37 gvs5.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

8.16%73.5μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
73.5 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.4%0.53mg
Vitamin B1
34.7%0.42mg
Thiamine
0.53 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.24mg
Vitamin B2
24%0.31mg
Riboflavin
0.24 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.68mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
1.68 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
30.6%1.53mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.53 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
29.7%0.39mg
Vitamin B6
37.2%0.48mg
Pyridoxine
0.39 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6
NA
Vitamin B7
NA
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
52%208μg
Folates and Folic Acid
239 μgvs208 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
330%297mg
Vitamin C
402%362mg
Ascorbic acid
297 mgvs362 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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NA
Vitamin E
6.12%0.92mg
Tocopherols and Tocotrienols
NA mgvs0.92 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

24.5%245mg
Calcium
26.3%263mg
245 mgvs263 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
26.5%0.24mg
0.23 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Fruits rich in Fluoride
6.9%0.55mg
Iron
9.95%0.8mg
0.55 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.6%61.2mg
Magnesium
16%67.3mg
61.2 mgvs67.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.12%0.14mg
Manganese
7.7%0.18mg
0.14 mgvs0.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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 .

Find Fruits rich in Molybdenum
15%104mg
Phosphorus
20%141mg
104 mgvs141 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
32.2%1096mg
Potassium
30%1016mg
1096 mgvs1016 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0%0μg
NA μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.41%6.12mg
0 mgvs6.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.34%0.37mg
Zinc
4.45%0.49mg
0.37 mgvs0.49 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
14.3%529g
Water
14.2%526g
529 gvs526 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 Navel Oranges:
Comparing minerals per 300 calories for Valencia Oranges vs Navel Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: