Comparing Nutrients in 300 calories Navel Oranges VS Basil

Weight per 300 calories

• Navel Oranges: 612g
• Basil: 1304g

Navel Oranges have 2.1 times more energy per 100g than Basil. It has low energy density when compared to other foods. Fresh Basil having very low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Basil?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Basil	44%	20%	36%

Macro Nutrients

	Navel Oranges	Basil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	8.6% 8.35g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	258% 4.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.6% 0.95g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	5.4% 3.9g	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	0.36% 0.26g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	55% 21g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Basil	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	383% 3443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	156% 2.02mg	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	222% 887μg	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	261% 235mg	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4509% 5410μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Basil	Recommended Dietary Allowance
Calcium	26.3% 263mg	231% 2309mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	558% 5.02mg	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	517% 41.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	651% 15mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	113% 3848mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	3.48% 52mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	14.2% 526g	32.5% 1201g	3700g per day for Men 19-50 years

Navel Oranges VS Basil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Basil?

Lets compare vitamin content per 300 calories of Navel Oranges vs Basil:

• 300 calories of Navel Oranges have 1.5 times more Vitamin C than Basil.
• While 300 kcal of Fresh Basil contain 46.9 times more Vitamin A, 3.2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.3 times more Vitamin B9, 11.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Basil provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Basil:

• 300 kcal of Fresh Basil contain 8.8 times more Calcium, 21 times more Copper, 51.9 times more Iron, 12.4 times more Magnesium, 84.3 times more Manganese, 5.2 times more Phosphorus, 3.8 times more Potassium, more Selenium, 21.6 times more Zinc and 2.3 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 2.2 times more Carbohydrate, 13.3 times more Sugars and 52.8 times more Fructose than Basil.
• While 300 kcal of Fresh Basil contain 9.1 times more Fat, 74.8 times more Omega 3, 1.5 times more Fiber and 7.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Basil offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Fresh Basil provide inadequate amounts of Omega 6 in 300 calories.