Comparing Nutrients in 300 calories Navel Oranges VS Leavening agents, baking powder, double-acting, straight phosphate

Weight per 300 calories

• Navel Oranges: 612g
• Leavening agents, baking powder, double-acting, straight phosphate: 588g

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

Which food has more nutrients per 300 calories - Navel Oranges or Leavening agents, baking powder, double-acting, straight phosphate?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Leavening agents, baking powder, double-acting, straight phosphate	0%	0%	100%

Macro Nutrients

	Navel Oranges	Leavening agents, baking powder, double-acting, straight phosphate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	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% 0g	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	109% 142g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0% 0g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Leavening agents, baking powder, double-acting, straight phosphate	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	0% 0mg	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% 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	0% 0mg	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% 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	Leavening agents, baking powder, double-acting, straight phosphate	Recommended Dietary Allowance
Calcium	26.3% 263mg	4332% 43318mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	8.5% 0.076mg	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	829% 66.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	3.6% 0.082mg	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	8334% 58341mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	0.87% 29.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	3095% 46429mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.07% 0.12mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.64% 23.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Leavening agents, baking powder, double-acting, straight phosphate:

• Raw Navel Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Leavening agents, baking powder, double-acting, straight phosphate.
• Both Raw Navel Oranges as well as Leavening agents, baking powder, double-acting, straight phosphate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Leavening agents, baking powder, double-acting, straight phosphate:

• Raw Navel Oranges have 3.1 times more Copper, 2.2 times more Manganese, 34.6 times more Potassium, 4.2 times more Zinc and 22.4 times more Water than Leavening agents, baking powder, double-acting, straight phosphate.
• While Leavening agents, baking powder, double-acting, straight phosphate contain 164.5 times more Calcium, 83.3 times more Iron, 3.4 times more Magnesium, 414.3 times more Phosphorus and 7583.5 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Leavening agents, baking powder, double-acting, straight phosphate have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have more Omega 3, more Sugars, 11.4 times more Fiber and 9.5 times more Protein than Leavening agents, baking powder, double-acting, straight phosphate.
• While Leavening agents, baking powder, double-acting, straight phosphate contain 1.8 times more Carbohydrate than Raw Navel Oranges.
• Both Raw Navel Oranges and Leavening agents, baking powder, double-acting, straight phosphate have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Leavening agents, baking powder, double-acting, straight phosphate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.