Comparing Nutrients in 300 calories Navel Oranges VS Apple Juice with Vitamin C

Weight per 300 calories

• Navel Oranges: 612g
• Apple Juice with Vitamin C: 652g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	71.8% 52g	86.5% 62.7g	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	19% 13.8g	51.5% 37.4g	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	% 12g	% 17g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 8.2g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	3.43% 1.3g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.53% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	9.03% 0.12mg	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	52% 208μg	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	402% 362mg	279% 251mg	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	6.12% 0.92mg	0.43% 0.065mg	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

	Navel Oranges	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	26.3% 263mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	8.7% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.38% 255μg	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	9.95% 0.8mg	9.8% 0.78mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	21% 0.48mg	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	20% 141mg	6.52% 45.7mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15.6% 575g	3700g per day for Men 19-50 years

Navel Oranges VS Apple Juice With Vitamin C Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Apple Juice with Vitamin C?

Lets compare vitamin content per 300 calories of Navel Oranges vs Apple Juice with Vitamin C:

• 300 calories of Navel Oranges have more Vitamin A, 3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 5 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C and 14.1 times more Vitamin E than Apple Juice with Vitamin C.
• 300 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Apple Juice with Vitamin C:

• 300 calories of Navel Oranges have 5 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.5 times more Potassium than Apple Juice with Vitamin C.
• While 300 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C contain similar levels of Iron and Water per 300 calories.
• 300 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 10.3 times more Fiber and 8.5 times more Protein than Apple Juice with Vitamin C.
• While 300 kcal of Bottled Apple Juice with Vitamin C contain 2.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Apple Juice with Vitamin C provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.