Comparing Nutrients in 300 calories Low Fat Cottonseed FlourVS Valencia Oranges

Weight per 300 calories

Low Fat Cottonseed Flour

90g

Valencia Oranges

612g

Low Fat Cottonseed Flour has 6.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Low Fat Cottonseed Flour

56%

40%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Low Fat Cottonseed Flourvs 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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1.3%1.27g

Fat

1.9%1.84g

1.27 gvs1.84 g

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

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0.88%0.28g

Saturated Fat

0.67%0.21g

0.28 gvs0.21 g

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

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0.11%0.002g

Omega 3

6.12%0.098g

0.002 gvs0.098 g

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

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3.03%0.52g

Omega 6

1.6%0.27g

0.52 gvs0.27 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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25%32.6g

Carbohydrate

56%72.8g

32.6 gvs72.8 g

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

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Sugars

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

NA 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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Fiber

40.3%15.3g

NA gvs15.3 g

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

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80.4%45g

Protein

11.4%6.37g

45 gvs6.37 g

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

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Vitamins

Low Fat Cottonseed Flourvs Valencia Oranges

2.2%20μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

20 μgvs73.5 μg

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

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157%1.9mg

Vitamin B1

44.4%0.53mg

Thiamine

1.9 mgvs0.53 mg

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

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27.5%0.36mg

Vitamin B2

19%0.24mg

Riboflavin

0.36 mgvs0.24 mg

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

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23%3.65mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

3.65 mgvs1.68 mg

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

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8.04%0.4mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.4 mgvs1.53 mg

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

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53%0.69mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.69 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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51.5%206μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

206 μgvs239 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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2.4%2.17mg

Vitamin C

330%297mg

Ascorbic acid

2.17 mgvs297 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

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

Low Fat Cottonseed Flourvs Valencia Oranges

43%428mg

Calcium

24.5%245mg

428 mgvs245 mg

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

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118%1.06mg

Copper

25%0.23mg

1.06 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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142%11.4mg

Iron

6.9%0.55mg

11.4 mgvs0.55 mg

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

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154%647mg

Magnesium

14.6%61.2mg

647 mgvs61.2 mg

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

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83.6%1.92mg

Manganese

6.12%0.14mg

1.92 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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205%1434mg

Phosphorus

15%104mg

1434 mgvs104 mg

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

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47%1591mg

Potassium

32.2%1096mg

1591 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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2.1%31.6mg

Sodium

0%0mg

31.6 mgvs0 mg

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

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95%10.5mg

Zinc

3.34%0.37mg

10.5 mgvs0.37 mg

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

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0.17%6.23g

Water

14.3%529g

6.23 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 Low Fat Cottonseed Flour vs Valencia Oranges:

Low Fat Glandless Cottonseed Flour have 3.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.7 times more Vitamin A, 3.8 times more Vitamin B5 and 136.9 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
Both Low Fat Glandless Cottonseed Flour and Raw Valencia Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Low Fat Glandless Cottonseed Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Fat Cottonseed Flour vs Valencia Oranges:

Low Fat Glandless Cottonseed Flour have 1.7 times more Calcium, 4.7 times more Copper, 20.6 times more Iron, 10.6 times more Magnesium, 13.7 times more Manganese, 13.8 times more Phosphorus, 1.5 times more Potassium and 28.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 84.8 times more Water than Low Fat Glandless Cottonseed Flour.

Comparison of macro-nutrients per 300 calories:

Low Fat Glandless Cottonseed Flour have 1.9 times more Omega 6 and 7.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 54.2 times more Omega 3 and 2.2 times more Carbohydrate than Low Fat Glandless Cottonseed Flour.
Both Low Fat Glandless Cottonseed Flour and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Low Fat Glandless Cottonseed Flour as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Low Fat Cottonseed FlourVS Partially Defatted Cottonseed MealValencia OrangesVS Partially Defatted Cottonseed MealLow Fat Cottonseed FlourVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Low Fat Cottonseed FlourVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: