Comparing Nutrients in 300 calories Valencia Oranges VS Passion-fruit Juice, Purple

Weight per 300 calories

• Valencia Oranges: 612g
• Passion-fruit Juice, Purple: 588g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Valencia Oranges or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	109% 79g	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	40.3% 15.3g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	22.6% 0.29mg	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	59.7% 239μg	10.3% 41μg	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	330% 297mg	195% 175mg	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	NA	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	24.5% 245mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	34.6% 0.31mg	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	6.9% 0.55mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	NA	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	15% 104mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	NA	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	14.3% 529g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Passion-fruit Juice, Purple:

• Raw Valencia Oranges have more Vitamin B1, 1.3 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.9 times more Vitamin A, 3.1 times more Vitamin B2 and 5.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Passion-fruit Juice, Purple:

• Raw Valencia Oranges have 10.4 times more Calcium, 1.4 times more Phosphorus and 1.2 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.4 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Passion-fruit Juice, Purple have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have more Omega 3, 13 times more Fiber and 2.8 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Valencia Oranges and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.