Nutrients in 300 calories of Navel Oranges

Raw Navel Oranges (Citrus sinensis).

Weight per 300 Calories

Navel Oranges

612g

Raw Navel Oranges has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Navel Oranges

Energy300 kcal

10.3%

Raw Navel Oranges have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.92 g

0.95%

Raw Navel Oranges have 0.91836734693878 g of Fat per 300 calories, which is 0.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.33%

Raw Navel Oranges have 0.10408163265306 g of Saturated Fat per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.055 g

3.44%

Raw Navel Oranges have 0.055102040816327 g of Omega 3 per 300 calories, which is 3.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.83%

Raw Navel Oranges have 0.14081632653061 g of Omega 6 per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Navel Oranges have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76.8 g

59%

Raw Navel Oranges have 76.775510204082 g of Carbohydrate per 300 calories, which is 59% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars52 g

71.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Navel Oranges have 52.040816326531 g of Sugars per 300 calories, which is 71.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose13.8 g

19%

≤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]

Raw Navel Oranges have 13.775510204082 g of Fructose per 300 calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose12 g

Raw Navel Oranges have 12.061224489796 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose26.2 g

Raw Navel Oranges have 26.204081632653 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.5 g

35.4%

Raw Navel Oranges have 13.469387755102 g of Fiber per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.57 g

9.95%

Raw Navel Oranges have 5.5714285714286 g of Protein per 300 calories, which is 9.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Navel Oranges

Vitamin A73.5 μg

8.16%

RAE, retinol activity equivalents

Raw Navel Oranges have 73.469387755102 μg of Vitamin A per 300 calories, which is 8.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

34.7%

Thiamine

Raw Navel Oranges have 0.41632653061224 mg of Vitamin B1 per 300 calories, which is 34.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

24%

Riboflavin

Raw Navel Oranges have 0.31224489795918 mg of Vitamin B2 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.6 mg

16.3%

Niacin, nicotinic acid, niacinamide

Raw Navel Oranges have 2.6020408163265 mg of Vitamin B3 per 300 calories, which is 16.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Raw Navel Oranges have 1.5979591836735 mg of Vitamin B5 per 300 calories, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

37.2%

Pyridoxine

Raw Navel Oranges have 0.48367346938776 mg of Vitamin B6 per 300 calories, which is 37.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9208 μg

52%

Folates and Folic Acid

Raw Navel Oranges have 208.16326530612 μg of Vitamin B9 per 300 calories, which is 52% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Navel Oranges have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C362 mg

402%

Ascorbic acid

Raw Navel Oranges have 361.83673469388 mg of Vitamin C per 300 calories, which is 402% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Navel Oranges have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.92 mg

6.12%

Tocopherols and Tocotrienols

Raw Navel Oranges have 0.91836734693878 mg of Vitamin E per 300 calories, which is 6.12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw Navel Oranges have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Navel Oranges

Calcium263 mg

26.3%

Raw Navel Oranges have 263.26530612245 mg of Calcium per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.5%

Raw Navel Oranges have 0.23877551020408 mg of Copper per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.8 mg

9.95%

Raw Navel Oranges have 0.79591836734694 mg of Iron per 300 calories, which is 9.95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium67.3 mg

16%

Raw Navel Oranges have 67.34693877551 mg of Magnesium per 300 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.18 mg

7.7%

Raw Navel Oranges have 0.17755102040816 mg of Manganese per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus141 mg

20%

Raw Navel Oranges have 140.81632653061 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1016 mg

30%

Raw Navel Oranges have 1016.3265306122 mg of Potassium per 300 calories, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Navel Oranges have 0 μg of Selenium per 300 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6.12 mg

0.41%

Raw Navel Oranges have 6.1224489795918 mg of Sodium per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.49 mg

4.45%

Raw Navel Oranges have 0.48979591836735 mg of Zinc per 300 calories, which is 4.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water526 g

14.2%

Raw Navel Oranges have 526.34693877551 g of Water per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Navel Oranges:

300 calories of Navel Oranges has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin A and Vitamin B3.
This fruit has some Vitamin E.
It has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Raw Navel Oranges:

300 calories of Navel Oranges is an excellent source of Calcium, Copper, Phosphorus and Potassium.
It has a good amount of Iron, Magnesium and Manganese.
It also has some Zinc.
It has no Selenium and Sodium.

Macronutrients in 300 calories of Raw Navel Oranges:

300 calories of Navel Oranges is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Omega 3.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Navel Oranges with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Navel Oranges

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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