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

Weight per 300 calories

• Florida Oranges: 652g
• Passion-fruit Juice, Purple: 588g

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

Discover which food has more nutrients per 300 calories - Florida Oranges or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Florida Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	58% 75.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	41% 15.7g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	28% 280mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	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	7.34% 0.59mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	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	4.74% 0.52mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	15.4% 568g	13.6% 504g	3700g per day for Men 19-50 years

Florida Oranges VS Passion-fruit Juice, Purple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Passion-fruit Juice, Purple?

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

• 300 calories of Florida Oranges have more Vitamin B1, 2.7 times more Vitamin B9, 1.7 times more Vitamin C and 20 times more Vitamin E than Passion-fruit Juice, Purple.
• While 300 kcal of Raw Passion-fruit Juice, Purple contain 3 times more Vitamin A, 3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Florida Oranges.
• Both Florida Oranges and Passion-fruit Juice, Purple provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Florida Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Florida Oranges have 11.9 times more Calcium than Passion-fruit Juice, Purple.
• While 300 kcal of Raw Passion-fruit Juice, Purple contain 2.4 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Passion-fruit Juice, Purple contain similar levels of Copper, Phosphorus and Water per 300 calories.
• 300 calories of Passion-fruit Juice, Purple lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 13.3 times more Fiber and 2 times more Protein than Passion-fruit Juice, Purple.
• While 300 kcal of Raw Passion-fruit Juice, Purple contain 1.3 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Passion-fruit Juice, Purple offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Passion-fruit Juice, Purple provide inadequate amounts of Fiber and Protein
• Both Raw Florida Oranges as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.