Canned orange vs Orange, raw
In short
For the same 100 calories you eat 217 g of canned orange or 200 g of orange, raw. Both get most of their calories from carbohydrate.
More in canned orange: zinc (6×) and vitamin A (4.2×). More in orange, raw: vitamin C, folate (5.2×), fiber (2.9×), calcium (3.5×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
217 g · 1.3 g protein · 25.7 g carbs (24.2 g sugars) · 0.087 g fat
200 g · 1.8 g protein · 23.6 g carbs (17.9 g sugars) · 0.28 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin C72.4 mg · 112 mg80%125%
- Folate10.9 µg · 56 µg3%14%
- Fiber1.5 g · 4.4 g5%16%
- Zinc1.1 mg · 0.18 mg10%2%
- Vitamin A91.3 µg · 22 µg10%2%
- Calcium23.9 mg · 84 mg2%6%
- Copper0.07 mg · 0.11 mg8%12%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1.3 g · 1.8 g3%·4%
- Total fat0.087 g · 0.28 g<1%·<1%
- Saturated fatlimit0.007 g · 0.03 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates25.7 g · 23.6 g9%·9%
- Sodiumlimit10.9 mg · 8 mg<1%·<1%
- Potassium283 mg · 348 mg6%·7%
- Iron0.57 mg · 0.44 mg3%·2%
- Magnesium23.9 mg · 20 mg6%·5%
- Phosphorus21.7 mg · 36 mg2%·3%
- Selenium0.87 µg · 0.4 µg2%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.22 mg · 0.36 mg1%·2%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.17 mg · 0.16 mg14%·13%
- Riboflavin (B2)0.061 mg · 0.092 mg5%·7%
- Niacin (B3)0.94 mg · 0.71 mg6%·4%
- Vitamin B60.089 mg · 0.14 mg5%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline18.9 mg · 16.8 mg3%·3%
From USDA FoodData Central: Canned orange (Survey (FNDDS) 2709172), Orange, raw (Survey (FNDDS) 2709171). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.