Comparing Nutrients in 500 calories Navel Oranges VS Passion-fruit Juice, Purple

Weight per 500 calories

• Navel Oranges: 1020g
• Passion-fruit Juice, Purple: 980g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	103% 133g	130g per day for Men 19-50 years
Sugars	120% 86.7g	181% 131g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	37.7% 0.49mg	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	86.7% 347μg	17% 68.6μg	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	670% 603mg	325% 292mg	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	10.2% 1.53mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	44% 439mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	57.7% 0.52mg	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	16.6% 1.33mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.7% 839g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.