Comparing Nutrients in 300 calories Black PepperVS Valencia Oranges

Weight per 300 calories

Black Pepper

120g

Valencia Oranges

612g

Black Pepper has 5.1 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 - Black Pepper or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Black Pepper

13%

78%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Black Peppervs 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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4%3.9g

Fat

1.9%1.84g

3.9 gvs1.84 g

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

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5.2%1.66g

Saturated Fat

0.67%0.21g

1.66 gvs0.21 g

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

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11.4%0.18g

Omega 3

6.12%0.098g

0.18 gvs0.098 g

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

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4.88%0.83g

Omega 6

1.6%0.27g

0.83 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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58.8%76.4g

Carbohydrate

56%72.8g

76.4 gvs72.8 g

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

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1.06%0.76g

Sugars

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

0.76 gvsNA g

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

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0.38%0.27g

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]

0.27 gvsNA g

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

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%0.29g

Glucose

0.29 gvsNA g

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

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%0.024g

Sucrose

0.024 gvsNA g

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

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79.6%30.2g

Fiber

40.3%15.3g

30.2 gvs15.3 g

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

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22%12.4g

Protein

11.4%6.37g

12.4 gvs6.37 g

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

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Vitamins

Black Peppervs Valencia Oranges

3.6%32.3μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

32.3 μgvs73.5 μg

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

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10.8%0.13mg

Vitamin B1

44.4%0.53mg

Thiamine

0.13 mgvs0.53 mg

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

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16.5%0.22mg

Vitamin B2

19%0.24mg

Riboflavin

0.22 mgvs0.24 mg

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

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8.54%1.37mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.68 mg

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

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33.5%1.67mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

1.67 mgvs1.53 mg

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

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26.8%0.35mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.35 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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5.08%20.3μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

20.3 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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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 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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8.3%1.24mg

Vitamin E

Tocopherols and Tocotrienols

1.24 mgvsNA mg

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

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163%196μg

Vitamin K

Phytomenadione or phylloquinone

196 μgvsNA μg

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

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Minerals

Black Peppervs Valencia Oranges

53%529mg

Calcium

24.5%245mg

529 mgvs245 mg

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

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177%1.6mg

Copper

25%0.23mg

1.6 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.02%41μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

41 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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145%11.6mg

Iron

6.9%0.55mg

11.6 mgvs0.55 mg

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

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48.7%204mg

Magnesium

14.6%61.2mg

204 mgvs61.2 mg

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

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663%15.2mg

Manganese

6.12%0.14mg

15.2 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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27%189mg

Phosphorus

15%104mg

189 mgvs104 mg

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

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46.7%1588mg

Potassium

32.2%1096mg

1588 mgvs1096 mg

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

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10.6%5.86μg

Selenium

5.86 μgvsNA μg

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

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1.6%24mg

Sodium

0%0mg

24 mgvs0 mg

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

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13%1.42mg

Zinc

3.34%0.37mg

1.42 mgvs0.37 mg

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

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0.4%15g

Water

14.3%529g

15 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 Black Pepper vs Valencia Oranges:

Raw Valencia Oranges contain 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 11.8 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
Both Black Pepper Spices and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Black Pepper Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Black Pepper vs Valencia Oranges:

Black Pepper Spices have 2.2 times more Calcium, 7 times more Copper, 21.1 times more Iron, 3.3 times more Magnesium, 108.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 3.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 35.5 times more Water than Black Pepper Spices.

Comparison of macro-nutrients per 300 calories:

Black Pepper Spices have 2.1 times more Fat, 7.8 times more Saturated Fat, 1.9 times more Omega 3, 3.1 times more Omega 6, 2 times more Fiber and 2 times more Protein than Raw Valencia Oranges.
Both Black Pepper Spices and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Black Pepper Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black PepperVS Red or Cayenne PepperValencia OrangesVS Red or Cayenne PepperBlack PepperVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Black PepperVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: