Comparing Nutrients in 100 calories Oranges with Peel VS Passion-fruit Juice, Purple

Weight per 100 calories

• Oranges with Peel: 159g
• Passion-fruit Juice, Purple: 196g

Oranges with Peel have 1.2 times more energy per 100g than Passion-fruit Juice, Purple. It has low energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	3.43% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	65% 58.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	11% 111mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	3.53% 131g	4.54% 168g	3700g per day for Men 19-50 years

Oranges With Peel VS Passion-fruit Juice, Purple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Passion-fruit Juice, Purple?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Passion-fruit Juice, Purple:

• 100 calories of Oranges with Peel have more Vitamin B1, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.9 times more Vitamin C than Passion-fruit Juice, Purple.
• While 100 kcal of Raw Passion-fruit Juice, Purple contain 3.4 times more Vitamin A, 3.2 times more Vitamin B2 and 3.6 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Passion-fruit Juice, Purple:

• 100 calories of Oranges with Peel have 14.2 times more Calcium, 2.7 times more Iron, 1.4 times more Phosphorus and 5.7 times more Selenium than Passion-fruit Juice, Purple.
• While 100 kcal of Raw Passion-fruit Juice, Purple contain 1.5 times more Magnesium, 1.8 times more Potassium and 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit Juice, Purple contain similar levels of Copper per 100 calories.
• 100 calories of Passion-fruit Juice, Purple lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 18.2 times more Fiber and 2.7 times more Protein than Passion-fruit Juice, Purple.
• Both Oranges with Peel and Passion-fruit Juice, Purple offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Passion-fruit Juice, Purple provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.