Comparing Nutrients in 300 calories Powder High Protein Nutritional Shake Mix VS Valencia Oranges

Weight per 300 calories

• Powder High Protein Nutritional Shake Mix: 76.5g
• Valencia Oranges: 612g

Powder High Protein Nutritional Shake Mix has 8 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 - Powder High Protein Nutritional Shake Mix or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	NA	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	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	73.2% 41g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	159% 1435μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.57mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	29.7% 0.39mg	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	109% 437μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	205% 4.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.8% 57.4mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	63.8% 383IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	86% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Valencia Oranges	Recommended Dietary Allowance
Calcium	54.6% 546mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	25% 0.23mg	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	215% 17.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	4159% 96mg	6.12% 0.14mg	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	156% 1094mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	NA	55μg per day for Men 19-50 years
Sodium	62% 929mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder High Protein Nutritional Shake Mix vs Valencia Oranges:

• Powder High Protein Nutritional Shake Mix has 19.5 times more Vitamin A, 3.1 times more Vitamin B1, 6.6 times more Vitamin B2, 11.4 times more Vitamin B3, 6.3 times more Vitamin B5, 5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.2 times more Vitamin C than Powder High Protein Nutritional Shake Mix.

Comparing minerals per 300 calories for Powder High Protein Nutritional Shake Mix vs Valencia Oranges:

• Powder High Protein Nutritional Shake Mix has 2.2 times more Calcium, 8.4 times more Copper, 31.3 times more Iron, 6.3 times more Magnesium, 679.3 times more Manganese, 10.5 times more Phosphorus, more Sodium and 39.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 83.2 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 300 calories:

• Powder High Protein Nutritional Shake Mix has 4.5 times more Fat, 6.2 times more Omega 3, 18.4 times more Omega 6 and 6.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.7 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Powder High Protein Nutritional Shake Mix as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.