Comparing Nutrients in 300 calories Navel Oranges VS Apple Juice with Vitamin C, Ca and K

Weight per 300 calories

• Navel Oranges: 612g
• Apple Juice with Vitamin C, Ca and K: 625g

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, Ca and K?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.6% 0.27g	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	55.2% 72g	130g per day for Men 19-50 years
Sugars	71.8% 52g	81.6% 59g	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	49% 35.6g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 7.5g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apple Juice with Vitamin C, Ca and K	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	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.13% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	8.65% 0.11mg	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	210% 189mg	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	0.42% 0.063mg	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, Ca and K	Recommended Dietary Allowance
Calcium	26.3% 263mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	6.94% 0.063mg	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	9.95% 0.8mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	7.44% 31.3mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	9.5% 0.22mg	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	8.04% 56.3mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15% 550g	3700g per day for Men 19-50 years

Navel Oranges VS Apple Juice With Vitamin C, Ca And K Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have more Vitamin A, 16.7 times more Vitamin B1, 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 5.2 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C and 14.7 times more Vitamin E than Apple Juice with Vitamin C, Ca and K.
• 300 calories of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium 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, Ca and K:

• 300 calories of Navel Oranges have 3.8 times more Copper, 2.2 times more Magnesium and 2.5 times more Phosphorus than Apple Juice with Vitamin C, Ca and K.
• While 300 kcal of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 1.7 times more Calcium than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C, Ca and K contain similar levels of Iron, Manganese, Potassium and Water per 300 calories.
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 7.2 times more Fiber and 7.4 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 300 kcal of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.6 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Apple Juice with Vitamin C, Ca and K offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.