Comparing Nutrients in 300 calories Frozen novelties, ice type, fruit, no sugar added VS Oranges

Weight per 300 calories

• Frozen novelties, ice type, fruit, no sugar added: 1250g
• Oranges: 638g

Raw Oranges have 2 times more energy per unit of mass than Frozen novelties, ice type, fruit, no sugar added, which is low in comparison to other foods. Frozen novelties, ice type, fruit, no sugar added having very low energy density.

Which food has more nutrients per 300 calories - Frozen novelties, ice type, fruit, no sugar added or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, fruit, no sugar added	7%	3%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen novelties, ice type, fruit, no sugar added	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	11% 6.25g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, fruit, no sugar added	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	29.5% 0.38mg	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	48% 191μg	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	0% 0mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, ice type, fruit, no sugar added	Oranges	Recommended Dietary Allowance
Calcium	2.5% 25mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	32% 0.29mg	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	20.3% 1.63mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	6.94% 0.16mg	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	0% 0mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	31.5% 1165g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen novelties, ice type, fruit, no sugar added vs Oranges:

• Raw Oranges contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Frozen novelties, ice type, fruit, no sugar added.
• Both Frozen novelties, ice type, fruit, no sugar added and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Frozen novelties, ice type, fruit, no sugar added as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Frozen novelties, ice type, fruit, no sugar added vs Oranges:

• Frozen novelties, ice type, fruit, no sugar added have 2.5 times more Iron, 1.6 times more Manganese, more Sodium and 2.1 times more Water than Raw Oranges.
• While Raw Oranges contain 10.2 times more Calcium, 1.4 times more Copper, 2.6 times more Magnesium, more Phosphorus, 3.6 times more Potassium and 1.3 times more Selenium than Frozen novelties, ice type, fruit, no sugar added.
• Both Frozen novelties, ice type, fruit, no sugar added and Raw Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain more Fiber than Frozen novelties, ice type, fruit, no sugar added.
• Both Frozen novelties, ice type, fruit, no sugar added and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Frozen novelties, ice type, fruit, no sugar added as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.