Comparing Nutrients in 300 calories Navel Oranges VS Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water

Weight per 300 calories

• Navel Oranges: 612g
• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water: 811g

Navel Oranges have 1.3 times more energy per 100g than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water. It has low energy density when compared to other foods. Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	0%	0%	100%

Macro Nutrients

	Navel Oranges	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.084% 0.081g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.048% 0.008g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	103% 75g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	0% 0g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.25% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0.051% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	0% 0mg	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	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	0% 0mg	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	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Recommended Dietary Allowance
Calcium	26.3% 263mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 521μg	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	5.07% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	1.93% 8.1mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	1.06% 0.024mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	0.24% 8.1mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	3.8% 56.8mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	14.2% 526g	19.8% 733g	3700g per day for Men 19-50 years

Navel Oranges VS Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water?

Lets compare vitamin content per 300 calories of Navel Oranges vs Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water:

• 300 calories of Navel Oranges have more Vitamin A, more Vitamin B1, 19.3 times more Vitamin B2, 320.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 3.8 times more Vitamin C and more Vitamin E than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• 300 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water:

• 300 calories of Navel Oranges have 1.9 times more Calcium, 1.4 times more Copper, 2 times more Iron, 8.3 times more Magnesium, 7.3 times more Manganese, more Phosphorus and 125.3 times more Potassium than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• While 300 kcal of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water contain 1.4 times more Water than Raw Navel Oranges.
• 300 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have more Fiber and more Protein than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• While 300 kcal of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.