Comparing Nutrients in 300 calories Mammy-apple VS Navel Oranges

Weight per 300 calories

• Mammy-apple: 588g
• 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 - Mammy-apple or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	56.6% 73.5g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	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	46.4% 17.6g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	402% 362mg	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	6.12% 0.92mg	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

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	13.7% 507g	14.2% 526g	3700g per day for Men 19-50 years

Mammy-apple VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mammy-apple or Navel Oranges?

Lets compare vitamin content per 300 calories of Mammy-apple vs Navel Oranges:

• 300 calories of Mammy-apple have 1.2 times more Vitamin B6 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Mammy-apple.
• Both Mammy-apple and Navel Oranges provide similar amounts of Vitamin A and Vitamin B3 per 300 calories.
• Both Raw Mammy-apple as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mammy-apple vs Navel Oranges:

• 300 calories of Mammy-apple have 2.1 times more Copper, 5.2 times more Iron, 1.4 times more Magnesium and more Selenium than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 4.1 times more Calcium, 2.2 times more Phosphorus and 3.7 times more Potassium than Raw Mammy-apple.
• Both Mammy-apple and Navel Oranges contain similar levels of Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Raw Mammy-apple as well as Raw Navel Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 1.3 times more Fiber than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.9 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.