Comparing Nutrients in 300 calories Navel Oranges VS Florida Oranges

Weight per 300 calories

• Navel Oranges: 612g
• Florida Oranges: 652g

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 Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Florida Oranges	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	26.3% 263mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Florida Oranges:

• Raw Navel Oranges have 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Florida Oranges:

• Raw Navel Oranges have 1.4 times more Iron and 1.8 times more Phosphorus than Raw Florida Oranges.
• While Raw Florida Oranges contain more Selenium than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 1.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Omega 3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Florida Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Navel Oranges as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.