Comparing Nutrients in 100 calories Navel Oranges VS Powder High Protein Nutritional Shake Mix

Weight per 100 calories

• Navel Oranges: 204g
• Powder High Protein Nutritional Shake Mix: 25.5g

Powder High Protein Nutritional Shake Mix has 8 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 100 calories - Navel Oranges or Powder High Protein Nutritional Shake Mix?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	9.72% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	4% 5.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.26% 0.91g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	49% 0.64mg	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	17.3% 69.4μg	36.4% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.3% 1.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	21.3% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.3% 128IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	71% 0.64mg	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	3.3% 0.27mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	1386% 32mg	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	6.7% 47mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.057% 2.1g	3700g per day for Men 19-50 years

Navel Oranges VS Powder High Protein Nutritional Shake Mix Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Powder High Protein Nutritional Shake Mix?

Lets compare vitamin content per 100 calories of Navel Oranges vs Powder High Protein Nutritional Shake Mix:

• 100 calories of Navel Oranges have 6.3 times more Vitamin C than Powder High Protein Nutritional Shake Mix.
• While 100 kcal of Powder High Protein Nutritional Shake Mix contain 19.5 times more Vitamin A, 3.9 times more Vitamin B1, 5.2 times more Vitamin B2, 7.4 times more Vitamin B3, 6 times more Vitamin B5, 4 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 14.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K

Comparing minerals per 100 calories for Navel Oranges vs Powder High Protein Nutritional Shake Mix:

• 100 calories of Navel Oranges have 1.3 times more Potassium and 82.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 100 kcal of Powder High Protein Nutritional Shake Mix contain 2.1 times more Calcium, 8 times more Copper, 21.6 times more Iron, 5.7 times more Magnesium, 538.8 times more Manganese, 7.8 times more Phosphorus, more Selenium, 151.8 times more Sodium and 29.3 times more Zinc than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 4.9 times more Carbohydrate, 19 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 100 kcal of Powder High Protein Nutritional Shake Mix contain 8.9 times more Fat, 11 times more Omega 3, 35.2 times more Omega 6 and 7.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber