Comparing Nutrients in 300 calories Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids VS Oranges

Weight per 300 calories

• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids: 938g
• Oranges: 638g

Raw Oranges have 1.5 times more energy per unit of mass than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids, which is low in comparison to other foods. Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	61.4% 79.8g	57.7% 75g	130g per day for Men 19-50 years
Sugars	97% 70.4g	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	24.7% 9.38g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.03% 3.94g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.93% 0.1mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	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	7.03% 28μg	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	22% 19.7mg	377% 340mg	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	25% 3.75mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	4.7% 47mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	29.3% 2.34mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	14.7% 103mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.67% 0.84mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	23% 851g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids vs Oranges:

• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have 1.7 times more Vitamin A, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B5, 6.8 times more Vitamin B9 and 17.2 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids vs Oranges:

• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have 2.3 times more Copper, 3.7 times more Iron, 8.8 times more Manganese, 1.5 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Raw Oranges.
• While Raw Oranges contain 5.4 times more Calcium and 1.3 times more Potassium than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids and Raw Oranges have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 1.6 times more Fiber and 1.5 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.