Comparing Nutrients in 300 calories Passion-fruit, Purple VS Oranges with Peel

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Oranges with Peel: 476g

Passion-fruit, Purple has 1.5 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Passion-fruit, Purple or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	22% 198μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	34% 0.44mg	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	11% 43.3μg	35.7% 143μg	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	103% 93mg	376% 338mg	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	0.41% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.7% 37mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	30% 0.27mg	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	62% 4.95mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 210mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	6.1% 226g	10.6% 392g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Passion-fruit, Purple or Oranges with Peel ?

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

• 300 calories of Passion-fruit, Purple have 3.2 times more Vitamin A, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin B1, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Passion-fruit, Purple.
• 300 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Oranges with Peel :

• 300 calories of Passion-fruit, Purple have 1.3 times more Iron, 1.3 times more Magnesium and 2 times more Phosphorus than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 9 times more Calcium, 1.8 times more Selenium and 1.7 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Oranges with Peel contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Passion-fruit, Purple lack sufficient amounts of Calcium and Selenium
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Passion-fruit, Purple have 6.1 times more Omega 6 and 1.5 times more Fiber than Oranges with Peel .
• Both Passion-fruit, Purple and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.