Comparing Nutrients in 300 calories Apple Juice with Vitamin C, Ca and K VS Navel Oranges

Weight per 300 calories

• Apple Juice with Vitamin C, Ca and K: 625g
• Navel Oranges: 612g

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

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C, Ca and K or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	59% 76.8g	130g per day for Men 19-50 years
Sugars	81.6% 59g	71.8% 52g	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	49% 35.6g	19% 13.8g	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	% 16g	% 12g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 26.2g	g per day for Men 19-50 years
Fiber	4.93% 1.88g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.13% 0.31mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.65% 0.11mg	37.2% 0.48mg	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	0% 0μg	52% 208μg	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	210% 189mg	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C, Ca and K	Navel Oranges	Recommended Dietary Allowance
Calcium	43.8% 438mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	26.5% 0.24mg	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	10% 0.81mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.44% 31.3mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	7.7% 0.18mg	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	8.04% 56.3mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	15% 550g	14.2% 526g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C, Ca And K VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C, Ca and K or Navel Oranges?

Lets compare vitamin content per 300 calories of Apple Juice with Vitamin C, Ca and K vs Navel Oranges:

• 300 kcal of Raw Navel Oranges contain more Vitamin A, 16.7 times more Vitamin B1, 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 5.2 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C and 14.7 times more Vitamin E than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 300 calories of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Apple Juice with Vitamin C, Ca and K vs Navel Oranges:

• 300 calories of Apple Juice with Vitamin C, Ca and K have 1.7 times more Calcium and 1.2 times more Manganese than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3.8 times more Copper, 2.2 times more Magnesium and 2.5 times more Phosphorus than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Navel Oranges contain similar levels of Iron, Potassium and Water per 300 calories.
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apple Juice with Vitamin C, Ca and K have 2.6 times more Fructose than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 7.2 times more Fiber and 7.4 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Fiber and Protein
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.