Comparing Nutrients in 300 calories Frozen Nance VS Oranges

Weight per 300 calories

• Frozen Nance: 411g
• Oranges: 638g

Frozen Nance has 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Frozen Nance or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Nance	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.77g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	47% 34g	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	27% 19.4g	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	81% 31g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Oranges	Recommended Dietary Allowance
Vitamin A	1.83% 16.4μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.14% 0.062mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.45% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	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	8.2% 33μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	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	34.2% 5.14mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.8% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Oranges	Recommended Dietary Allowance
Calcium	19% 189mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	19.5% 1.56mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	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	5.87% 41mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	29.5% 1003mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	8.96% 331g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Nance vs Oranges:

• Frozen Nance has 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.3 times more Vitamin A, 9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Raw Oranges have similar amounts of Vitamin C per 300 kcal.

Comparing minerals per 300 calories for Frozen Nance vs Oranges:

• Frozen Nance has 2.4 times more Iron, 1.3 times more Magnesium and 6.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium, 1.7 times more Copper, 2.2 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Water than Frozen Nance.
• Both Frozen Nance and Raw Oranges have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Nance has 6.2 times more Fat and 2 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.7 times more Sugars and 2.2 times more Protein than Frozen Nance.
• Both Frozen Nance and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Nance as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.