Comparing Nutrients in 100 grams Navel Oranges VS 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	1.7% 49kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	19.7% 14.3g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	5.22% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.6% 0.06mg	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	8.5% 34μg	2% 8μg	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	65.7% 59mg	20.2% 18mg	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	1% 0.15mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.56% 0.05mg	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	1.63% 0.13mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Passion-fruit Juice, Yellow per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Passion-fruit Juice, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Navel Oranges have more Vitamin B1, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.2 times more Vitamin C than Passion-fruit Juice, Yellow.
• While 100 g of Raw Passion-fruit Juice, Yellow contain 3.9 times more Vitamin A, 2 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A
• 100 grams of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Navel Oranges have 10.8 times more Calcium than Passion-fruit Juice, Yellow.
• While 100 g of Raw Passion-fruit Juice, Yellow contain 1.3 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron
• 100 grams 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 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 11 times more Fiber than Passion-fruit Juice, Yellow.
• While 100 g of Raw Passion-fruit Juice, Yellow contain 1.7 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Passion-fruit Juice, Yellow offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• 100 grams of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.