Comparing Nutrients in 300 calories Oranges VS Frozen novelties, ice type, pop, with low calorie sweetener

Weight per 300 calories

• Oranges: 638g
• Frozen novelties, ice type, pop, with low calorie sweetener: 1250g

Oranges have 2 times more energy per 100g than Frozen novelties, ice type, pop, with low calorie sweetener. It has low energy density when compared to other foods. Frozen novelties, ice type, pop, with low calorie sweetener having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Frozen novelties, ice type, pop, with low calorie sweetener?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen novelties, ice type, pop, with low calorie sweetener	0%	0%	100%

Macro Nutrients

	Oranges	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	57% 74g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	26.2% 19g	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	5.86% 4.25g	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	% 5.88g	g per day for Men 19-50 years
Sucrose	NA	% 8.75g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	0% 0g	38g per day for Men 19-50 years
Protein	10.7% 6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	0% 0mg	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	48% 191μg	0% 0μg	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	377% 340mg	144% 130mg	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	7.66% 1.15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Calcium	25.5% 255mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.8% 1111μg	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	7.98% 0.64mg	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	0% 0mg	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	12.8% 89.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	15% 554g	31.8% 1175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Raw Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 2.6 times more Vitamin C and more Vitamin E than Frozen novelties, ice type, pop, with low calorie sweetener.
• Both Raw Oranges as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Raw Oranges have more Calcium, more Copper, 5.1 times more Magnesium, more Manganese, more Phosphorus, 8.4 times more Potassium and more Selenium than Frozen novelties, ice type, pop, with low calorie sweetener.
• While Frozen novelties, ice type, pop, with low calorie sweetener contain 13.1 times more Iron, more Sodium, 13.1 times more Zinc and 2.1 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 3.1 times more Sugars, more Fiber and more Protein than Frozen novelties, ice type, pop, with low calorie sweetener.
• Both Raw Oranges and Frozen novelties, ice type, pop, with low calorie sweetener have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.