Comparing Nutrients in 300 calories Navel Oranges VS Cupu Assu Oil

Weight per 300 calories

• Navel Oranges: 612g
• Cupu Assu Oil: 34g

Cupu Assu Oil has 18 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Cupu Assu Oil?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cupu Assu Oil	0%	100%	0%

Macro Nutrients

	Navel Oranges	Cupu Assu Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	56.4% 18g	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	7.6% 1.3g	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	0% 0g	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	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	Cupu Assu Oil	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cupu Assu Oil	Recommended Dietary Allowance
Calcium	26.3% 263mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0% 0mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0% 0g	3700g per day for Men 19-50 years

Navel Oranges VS Cupu Assu Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cupu Assu Oil?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cupu Assu Oil:

• 300 calories of 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 4.5 times more Vitamin E than Cupu Assu Oil.
• 300 calories of Cupu Assu Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cupu Assu Oil have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cupu Assu Oil:

• 300 calories of Navel Oranges have more Calcium, more Magnesium, more Phosphorus, more Potassium and more Water than Cupu Assu Oil.
• 300 calories of Cupu Assu Oil lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cupu Assu Oil lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have more Carbohydrate, more Sugars, more Fiber and more Protein than Cupu Assu Oil.
• While 300 kcal of Cupu Assu Oil contain 37 times more Fat, 173.5 times more Saturated Fat and 9.2 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Cupu Assu Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• 300 calories of Cupu Assu Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Raw Navel Oranges as well as Cupu Assu Oil provide inadequate amounts of Omega 3 in 300 calories.