Comparing Nutrients in 300 calories Human Breast Milk VS Navel Oranges

Weight per 300 calories

• Human Breast Milk: 429g
• Navel Oranges: 612g

Human Breast Milk has 1.4 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Human Breast Milk or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Human Breast Milk	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	20.7% 60mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	59% 76.8g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	0% 0g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	29% 261μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	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	5.36% 21.4μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.93% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.4mg	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.14% 13IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Navel Oranges	Recommended Dietary Allowance
Calcium	13.7% 137mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	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	1.6% 0.13mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	4.84% 0.11mg	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	8.57% 60mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.43% 219mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.86% 73mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	6.62% 0.73mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	10% 375g	14.2% 526g	3700g per day for Men 19-50 years

Human Breast Milk VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Human Breast Milk or Navel Oranges?

Lets compare vitamin content per 300 calories of Human Breast Milk vs Navel Oranges:

• 300 calories of Human Breast Milk have 3.6 times more Vitamin A and more Vitamin B12 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 6.9 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 10.3 times more Vitamin B6, 9.7 times more Vitamin B9, 16.9 times more Vitamin C and 2.7 times more Vitamin E than Fluid Mature Human Breast Milk.
• 300 calories of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12
• Both Fluid Mature Human Breast Milk as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Human Breast Milk vs Navel Oranges:

• 300 calories of Human Breast Milk have more Selenium and 1.5 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.9 times more Calcium, 6.2 times more Iron, 5.2 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Water than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Navel Oranges contain similar levels of Copper per 300 calories.
• 300 calories of Human Breast Milk lack sufficient amounts of Iron, Magnesium and Manganese
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Human Breast Milk have 20.4 times more Fat, 82.8 times more Saturated Fat, 4 times more Omega 3, 11.4 times more Omega 6 and more Cholesterol than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.6 times more Carbohydrate, 1.8 times more Sugars, more Fiber and 1.3 times more Protein than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Human Breast Milk provide inadequate amounts of Fiber
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6