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

Weight per 100 calories

• Passion-fruit Juice, Purple: 196g
• Oranges: 213g

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

Which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.098g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	19.2% 25g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	27.4% 20g	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	1.03% 0.39g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.37% 0.76g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Oranges	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	9.8% 0.13mg	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	3.43% 13.7μg	16% 64μg	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	65% 58.4mg	126% 113mg	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	0.13% 0.02mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Oranges	Recommended Dietary Allowance
Calcium	0.78% 7.84mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	10.6% 0.096mg	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	5.9% 0.47mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.053mg	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	3.64% 25.5mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.098mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	4.54% 168g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.