Comparing Nutrients in 300 calories Navel Oranges VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.

Weight per 300 calories

• Navel Oranges: 612g
• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.: 174g

Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 3.5 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%

Macro Nutrients

	Navel Oranges	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.88% 0.32g	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	57.6% 75g	130g per day for Men 19-50 years
Sugars	71.8% 52g	28% 20.4g	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	0.92% 0.35g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	0.31% 0.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	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	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0.87% 0.044mg	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	13% 52.3μg	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	471% 424mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Calcium	26.3% 263mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	7.56% 0.068mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	0.83% 3.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	2.12% 0.049mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	22.3% 759mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.95% 0.1mg	11mg per day for Men 19-50 years
Water	14.2% 526g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Raw Navel Oranges have more Vitamin A, 1.3 times more Vitamin B2, more Vitamin B3, 36.6 times more Vitamin B5, more Vitamin B6, 4 times more Vitamin B9 and 1.8 times more Vitamin E than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 1.8 times more Vitamin B1 than Raw Navel Oranges.
• Both Raw Navel Oranges and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Vitamin C per 300 kcal.
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Raw Navel Oranges have 3.5 times more Copper, 1.8 times more Iron, 19.3 times more Magnesium, 3.6 times more Manganese, 1.3 times more Potassium, 4.7 times more Zinc and 5.5 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Raw Navel Oranges and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Calcium and Phosphorus per 300 kcal.
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 2.3 times more Omega 3, 2.6 times more Sugars, 38.6 times more Fiber and 31.9 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Raw Navel Oranges and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.