Comparing Nutrients in 300 calories RowalVS Valencia Oranges

Weight per 300 calories

Rowal

270g

Valencia Oranges

612g

Rowal has 2.3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Rowalvs Valencia Oranges

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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5.57%5.4g

Fat

1.9%1.84g

5.4 gvs1.84 g

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

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2.07%0.66g

Saturated Fat

0.67%0.21g

0.66 gvs0.21 g

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

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Omega 3

6.12%0.098g

NA gvs0.098 g

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

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Omega 6

1.6%0.27g

NA gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.7%64.6g

Carbohydrate

56%72.8g

64.6 gvs72.8 g

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

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52.6%38g

Sugars

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

38 gvsNA g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%2.97g

Glucose

2.97 gvsNA g

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

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%33.8g

Sucrose

33.8 gvsNA g

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

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44%16.8g

Fiber

40.3%15.3g

16.8 gvs15.3 g

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

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11%6.2g

Protein

11.4%6.37g

6.2 gvs6.37 g

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

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Vitamins

Rowalvs Valencia Oranges

5.7%51.4μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

51.4 μgvs73.5 μg

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

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Vitamin B1

44.4%0.53mg

Thiamine

NA mgvs0.53 mg

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

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Vitamin B2

19%0.24mg

Riboflavin

NA mgvs0.24 mg

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

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Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.68 mg

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

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Vitamin B5

30.6%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

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Vitamin B6

29.7%0.39mg

Pyridoxine

NA mgvs0.39 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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Vitamin B9

59.7%239μg

Folates and Folic Acid

NA μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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77.5%69.7mg

Vitamin C

330%297mg

Ascorbic acid

69.7 mgvs297 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Rowalvs Valencia Oranges

4.05%40.5mg

Calcium

24.5%245mg

40.5 mgvs245 mg

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

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318%2.86mg

Copper

25%0.23mg

2.86 mgvs0.23 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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74.3%5.95mg

Iron

6.9%0.55mg

5.95 mgvs0.55 mg

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

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20.6%86.5mg

Magnesium

14.6%61.2mg

86.5 mgvs61.2 mg

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

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18.2%0.42mg

Manganese

6.12%0.14mg

0.42 mgvs0.14 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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20%141mg

Phosphorus

15%104mg

141 mgvs104 mg

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

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10.4%354mg

Potassium

32.2%1096mg

354 mgvs1096 mg

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

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Selenium

NA μgvsNA μg

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

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0.72%11mg

Sodium

0%0mg

11 mgvs0 mg

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

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10.6%1.16mg

Zinc

3.34%0.37mg

1.16 mgvs0.37 mg

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

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5.2%193g

Water

14.3%529g

193 gvs529 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 Rowal vs Valencia Oranges:

Raw Valencia Oranges contain 1.4 times more Vitamin A and 4.3 times more Vitamin C than Raw Rowal.

Comparing minerals per 300 calories for Rowal vs Valencia Oranges:

Raw Rowal has 12.6 times more Copper, 10.8 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 3.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Calcium, 3.1 times more Potassium and 2.7 times more Water than Raw Rowal.

Comparison of macro-nutrients per 300 calories:

Raw Rowal has 2.9 times more Fat than Raw Valencia Oranges.
Both Raw Rowal and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Rowal as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RowalVS Traditional PineappleValencia OrangesVS Traditional PineappleRowalVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories RowalVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: