Comparing Nutrients in 300 calories Navel Oranges VS Passion-fruit Juice, Purple

Weight per 300 calories

• Navel Oranges: 612g
• Passion-fruit Juice, Purple: 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 Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Navel Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.074% 0.024g	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	1% 0.17g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	71.8% 52g	109% 79g	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	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	23.5% 212μg	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	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	53.7% 8.6mg	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	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	26.3% 263mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	34.6% 0.31mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	24% 100mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	14.2% 526g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Passion-fruit Juice, Purple:

• Raw Navel Oranges have more Vitamin B1, 1.6 times more Vitamin B6, 5.1 times more Vitamin B9, 2.1 times more Vitamin C and 15.6 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.9 times more Vitamin A, 2.5 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Passion-fruit Juice, Purple:

• Raw Navel Oranges have 11.2 times more Calcium, 1.8 times more Phosphorus and 1.7 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Passion-fruit Juice, Purple have similar amounts of Water per 300 kcal.
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have more Omega 3, 11.4 times more Fiber and 2.4 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.5 times more Sugars than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.