Comparing Nutrients in 300 calories Navel OrangesVS Prunes
Weight per 300 calories
Navel Oranges
612g
Prunes
88.5g
Raw Dehydrated Prunes have 6.9 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 Prunes?
Discover which food has more nutrients per 300 calories - Navel Oranges or Prunes?
Lets compare vitamin content per 300 calories of Navel Oranges vs Prunes:
300 calories of Navel Oranges have 4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.3 times more Vitamin B5, 117.6 times more Vitamin B9 and more Vitamin C than Prunes.
While 300 kcal of Raw Dehydrated Prunes contain 1.4 times more Vitamin B6 than Raw Navel Oranges.
Both Navel Oranges and Prunes provide similar amounts of Vitamin A and Vitamin B3 per 300 calories.
300 calories of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
Both Raw Navel Oranges as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Prunes:
300 calories of Navel Oranges have 4.1 times more Calcium, 1.4 times more Phosphorus and 148.7 times more Water than Prunes.
While 300 kcal of Raw Dehydrated Prunes contain 2.3 times more Copper, 3.9 times more Iron, 1.6 times more Manganese and 1.4 times more Zinc than Raw Navel Oranges.
Both Navel Oranges and Prunes contain similar levels of Magnesium and Potassium per 300 calories.
300 calories of Navel Oranges lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Navel Oranges have 1.7 times more Protein than Prunes.
Both Navel Oranges and Prunes offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Prunes provide inadequate amounts of Protein
Both Raw Navel Oranges as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 300 calories.