Comparing Nutrients in 300 calories Navel Oranges VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

• Navel Oranges: 612g
• Pancakes, whole-wheat, dry mix, incomplete: 87.2g

Pancakes, whole-wheat, dry mix, incomplete have 7 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.95% 0.5g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	71.8% 52g	NA	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	NA	38g per day for Men 19-50 years
Protein	9.95% 5.57g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.19% 1.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	15.2% 0.2mg	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	18% 71.5μg	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	NA	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	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	26.3% 263mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	54.3% 0.49mg	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	85.5% 6.84mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	84.8% 1.95mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	82.5% 1238mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.21% 7.67g	3700g per day for Men 19-50 years

Navel Oranges VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Pancakes, whole-wheat, dry mix, incomplete?

Lets compare vitamin content per 300 calories of Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Navel Oranges have 42.1 times more Vitamin A, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Navel Oranges have 2.6 times more Potassium and 68.6 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.5 times more Calcium, 2 times more Copper, 8.6 times more Iron, 1.3 times more Magnesium, 11 times more Manganese, 4.8 times more Phosphorus, more Selenium, 202.1 times more Sodium and 3.5 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 1.2 times more Carbohydrate than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy per 300 calories.
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.