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Compare Nutrients in 100 calories OrangesVS Valencia Oranges

Weight per 100 calories

Oranges
213g
Valencia Oranges
204g

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

Which food has more nutrients per 100 calories - Oranges or Valencia Oranges?

Macros Ratio

ProteinsFatsCarbs

Oranges
7%
2%
91%
Valencia Oranges
8%
5%
87%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
OrangesValencia Oranges
Vitamin A
2.56%
2.67%
23 μg24 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
16%
15%
0.19 mg0.18 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.92%
6.15%
0.09 mg0.08 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.75%
3.5%
0.6 mg0.56 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
10%
10%
0.13 mg0.13 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
126%
110%
113 mg99 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.53%
NA
0.38 mgNA mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
NA
0 μgNA μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16%
20%
64 μg79.6 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
OrangesValencia Oranges
Calcium
8.5%
8.16%
85 mg81.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
11%
8.9%
0.1 mg0.08 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
2.63%
2.25%
0.21 mg0.18 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
5%
21 mg20 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
2.17%
2.17%
0.05 mg0.05 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4.26%
4.96%
29.8 mg34.7 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11%
10.7%
385 mg365 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.93%
NA
1.06 μgNA μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0%
0 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.36%
1.1%
0.15 mg0.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Oranges vs Valencia Oranges:
Both Raw Oranges and Raw Valencia Oranges have similar amounts of vitamins per 100 kcalBoth Raw Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Thiamine, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Folate per 100 kcal.

Comparing minerals per 100 calories for Oranges vs Valencia Oranges:
Raw Oranges have 1.3 times more Copper and 1.3 times more Zinc than Raw Valencia Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium per 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
OrangesValencia Oranges
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.27%
0.63%
0.26 g0.61 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.57%
3.8%
2 g2.12 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
19%
18%
25 g24 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
27.6%
NA
20 gNA gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
13%
13%
5.1 g5.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.09%
0.22%
0.03 g0.07 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
1.88%
0.01 g0.03 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.24%
0.53%
0.04 g0.09 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
5%
4.76%
185 g176 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Raw Valencia Oranges contain 3 times more Omega 3 than Raw Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Energy, Protein, Carbohydrate, Fiber and Water per 100 kcal.Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat and Omega 6 in 100 kcal.