Comparing Nutrients in 300 calories Navel Oranges VS Meatless Luncheon Slices

Weight per 300 calories

• Navel Oranges: 612g
• Meatless Luncheon Slices: 159g

Meatless Luncheon Slices have 3.9 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.

Discover which food has more nutrients per 300 calories - Navel Oranges or Meatless Luncheon Slices?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Navel Oranges	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	36.4% 6.2g	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	5.42% 7.05g	130g per day for Men 19-50 years
Sugars	71.8% 52g	4.86% 3.52g	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	4.6% 1.75g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Meatless Luncheon Slices	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	529% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	109% 1.4mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	265% 6.35μg	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	31.7% 4.76mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	26.3% 263mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	160% 1.44mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	8.7% 36.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	NA	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	100% 702mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	9.34% 317mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.4% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	75.2% 1129mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	14.2% 526g	2.8% 103g	3700g per day for Men 19-50 years

Navel Oranges VS Meatless Luncheon Slices Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Meatless Luncheon Slices?

Lets compare vitamin content per 300 calories of Navel Oranges vs Meatless Luncheon Slices:

• 300 calories of Navel Oranges have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Meatless Luncheon Slices.
• While 300 kcal of Meatless Luncheon Slices contain 15.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.8 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B12 and 5.2 times more Vitamin E than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12
• 300 calories of Meatless Luncheon Slices have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Meatless Luncheon Slices have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Meatless Luncheon Slices:

• 300 calories of Navel Oranges have 4 times more Calcium, 1.8 times more Magnesium, 3.2 times more Potassium and 5.1 times more Water than Meatless Luncheon Slices.
• While 300 kcal of Meatless Luncheon Slices contain 6 times more Copper, 3.6 times more Iron, 5 times more Phosphorus, more Selenium, 184.3 times more Sodium and 5.2 times more Zinc 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 10.9 times more Carbohydrate, 14.8 times more Sugars and 7.7 times more Fiber than Meatless Luncheon Slices.
• While 300 kcal of Meatless Luncheon Slices contain 19.2 times more Fat, 20.4 times more Saturated Fat, 14.1 times more Omega 3, 43.9 times more Omega 6 and 5.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Meatless Luncheon Slices offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Meatless Luncheon Slices provide inadequate amounts of Carbohydrate and Fiber