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

Weight per 300 calories

• Passion-fruit Juice, Purple: 588g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Passion-fruit Juice, Purple or Oranges?

Macros Ratio

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

Macro Nutrients

	Passion-fruit Juice, Purple	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	57.7% 75g	130g per day for Men 19-50 years
Sugars	109% 79g	82.3% 59.7g	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	3.1% 1.18g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Oranges	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	29.5% 0.38mg	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	10.3% 41μg	48% 191μg	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	195% 175mg	377% 340mg	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	0.39% 0.059mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Oranges	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	32% 0.29mg	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	17.6% 1.4mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 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	11% 76.5mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	13.6% 504g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has 3 times more Vitamin A, 3 times more Vitamin B2 and 4.8 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin B1, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 1.9 times more Vitamin C and 19.5 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Raw Passion-fruit Juice, Purple has 2.2 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Raw Oranges.
• While Raw Oranges contain 10.9 times more Calcium, 5.4 times more Selenium and 1.5 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Oranges have similar amounts of Copper, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Purple has 1.3 times more Sugars than Raw Oranges.
• While Raw Oranges contain 13 times more Fiber and 2.6 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.