Comparing Nutrients in 300 calories Florida OrangesVS Oranges with Peel

Weight per 300 calories

Florida Oranges

652g

Oranges with Peel

476g

Raw Oranges with Peel have 1.4 times more energy per unit of mass than Raw Florida Oranges, which is low in comparison to other foods. Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Florida Oranges or Oranges with Peel ?

Macros Ratio

Protein Fat Carbs

Florida Oranges

90%

Oranges with Peel

89%

300 kcal ▼

Macro Nutrients

Florida Orangesvs Oranges with Peel

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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1.4%1.37g

Fat

1.47%1.43g

1.37 gvs1.43 g

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

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0.51%0.16g

Saturated Fat

0.52%0.17g

0.16 gvs0.17 g

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

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4.5%0.072g

Omega 3

4.76%0.076g

0.072 gvs0.076 g

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

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1.2%0.2g

Omega 6

1.23%0.21g

0.2 gvs0.21 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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58%75.3g

Carbohydrate

56.8%74g

75.3 gvs74 g

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

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82.2%59.6g

Sugars

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

59.6 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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41%15.7g

Fiber

56.4%21.4g

15.7 gvs21.4 g

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

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8.15%4.57g

Protein

11%6.2g

4.57 gvs6.2 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Florida Orangesvs Oranges with Peel

7.97%71.7μg

Vitamin A

6.88%62μg

RAE, retinol activity equivalents

71.7 μgvs62 μg

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

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54.3%0.65mg

Vitamin B1

39.7%0.48mg

Thiamine

0.65 mgvs0.48 mg

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

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20%0.26mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.26 mgvs0.24 mg

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

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16.3%2.6mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs2.4 mg

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

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32.6%1.63mg

Vitamin B5

31.4%1.57mg

Pantothenic acid

1.63 mgvs1.57 mg

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

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25.6%0.33mg

Vitamin B6

34%0.44mg

Pyridoxine

0.33 mgvs0.44 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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27.7%111μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

111 μgvs143 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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326%293mg

Vitamin C

376%338mg

Ascorbic acid

293 mgvs338 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.83%1.17mg

Vitamin E

Tocopherols and Tocotrienols

1.17 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

Florida Orangesvs Oranges with Peel

28%280mg

Calcium

33.3%333mg

280 mgvs333 mg

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

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28.3%0.25mg

Copper

30%0.27mg

0.25 mgvs0.27 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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7.34%0.59mg

Iron

47.6%3.8mg

0.59 mgvs3.8 mg

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

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15.5%65.2mg

Magnesium

16%66.7mg

65.2 mgvs66.7 mg

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

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6.8%0.16mg

Manganese

0.16 mgvsNA 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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11%78.3mg

Phosphorus

15%105mg

78.3 mgvs105 mg

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

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32.4%1102mg

Potassium

27.5%933mg

1102 mgvs933 mg

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

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5.93%3.26μg

Selenium

6.06%3.33μg

3.26 μgvs3.33 μg

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

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0%0mg

Sodium

0.63%9.52mg

0 mgvs9.52 mg

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

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4.74%0.52mg

Zinc

4.76%0.52mg

0.52 mgvs0.52 mg

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

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15.4%568g

Water

10.6%392g

568 gvs392 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 Florida Oranges vs Oranges with Peel :

Raw Florida Oranges have 1.4 times more Vitamin B1 than Raw Oranges with Peel .
While Raw Oranges with Peel contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Florida Oranges.
Both Raw Florida Oranges and Raw Oranges with Peel have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
Both Raw Florida Oranges as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Florida Oranges vs Oranges with Peel :

Raw Florida Oranges have 1.5 times more Water than Raw Oranges with Peel .
While Raw Oranges with Peel contain 6.5 times more Iron and 1.3 times more Phosphorus than Raw Florida Oranges.
Both Raw Florida Oranges and Raw Oranges with Peel have similar amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges with Peel contain 1.4 times more Fiber and 1.4 times more Protein than Raw Florida Oranges.
Both Raw Florida Oranges and Raw Oranges with Peel have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Raw Florida Oranges as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Florida OrangesVS Fresh Orange juiceOranges with Peel VS Fresh Orange juice

Compare Foods

Comparing Nutrients in 300 calories Florida OrangesVS Oranges with Peel

Weight per 300 calories

Which food has more nutrients per 300 calories - Florida Oranges or Oranges with Peel ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: