Comparing Nutrients in 100 calories Navel Oranges VS Passion-fruit Juice, Yellow

Weight per 100 calories

• Navel Oranges: 204g
• Passion-fruit Juice, Yellow: 167g

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

Discover which food has more nutrients per 100 calories - Navel Oranges or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.03% 0.18g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	24% 17.3g	32.8% 23.8g	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	0.88% 0.33g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	8.7% 78.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	7.7% 0.1mg	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	3.33% 13.3μg	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	134% 121mg	33.7% 30.3mg	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	2.04% 0.31mg	0.11% 0.017mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	0.67% 6.67mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	9.26% 0.083mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	6.7% 47mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.8% 140g	3700g per day for Men 19-50 years

Navel Oranges VS Passion-fruit Juice, Yellow Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Passion-fruit Juice, Yellow?

Lets compare vitamin content per 100 calories of Navel Oranges vs Passion-fruit Juice, Yellow:

• 100 calories of Navel Oranges have more Vitamin B1, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9, 4 times more Vitamin C and 18.4 times more Vitamin E than Passion-fruit Juice, Yellow.
• While 100 kcal of Raw Passion-fruit Juice, Yellow contain 3.2 times more Vitamin A, 1.6 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Navel Oranges.
• 100 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Passion-fruit Juice, Yellow:

• 100 calories of Navel Oranges have 13.2 times more Calcium and 1.3 times more Water than Passion-fruit Juice, Yellow.
• While 100 kcal of Raw Passion-fruit Juice, Yellow contain 2.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 13.5 times more Fiber and 1.7 times more Protein than Passion-fruit Juice, Yellow.
• While 100 kcal of Raw Passion-fruit Juice, Yellow contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.