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Comparing Nutrients in 300 calories OrangesVS Navel Oranges

Weight per 300 calories

Oranges
638g
Navel Oranges
612g

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

Which food has more nutrients per 300 calories - Oranges or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Navel Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Orangesvs Navel Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
0.79%0.77g
Fat
0.95%0.92g
0.77 gvs0.92 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.3%0.096g
Saturated Fat
0.33%0.1g
0.096 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
3.44%0.055g
0.045 gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
0.83%0.14g
0.11 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
59%76.8g
75 gvs76.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
82.3%59.7g
Sugars
71.8%52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 gvs52 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
NA
Fructose
19%13.8g
≤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]
NA gvs13.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12g
NA gvs12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.2g
NA gvs26.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
35.4%13.5g
15.3 gvs13.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
10.7%6g
Protein
9.95%5.57g
6 gvs5.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Navel Oranges
7.8%70.2μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
70.2 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
34.7%0.42mg
Thiamine
0.56 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
24%0.31mg
Riboflavin
0.26 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.6 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
29.5%0.38mg
Vitamin B6
37.2%0.48mg
Pyridoxine
0.38 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg
Vitamin B9
52%208μg
Folates and Folic Acid
191 μgvs208 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
377%340mg
Vitamin C
402%362mg
Ascorbic acid
340 mgvs362 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg
Vitamin E
6.12%0.92mg
Tocopherols and Tocotrienols
1.15 mgvs0.92 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Navel Oranges
25.5%255mg
Calcium
26.3%263mg
255 mgvs263 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
26.5%0.24mg
0.29 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride
7.98%0.64mg
Iron
9.95%0.8mg
0.64 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
16%67.3mg
64 mgvs67.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium
6.94%0.16mg
Manganese
7.7%0.18mg
0.16 mgvs0.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum
12.8%89.4mg
Phosphorus
20%141mg
89.4 mgvs141 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
34%1155mg
Potassium
30%1016mg
1155 mgvs1016 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
0%0μg
3.2 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0%0mg
Sodium
0.41%6.12mg
0 mgvs6.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium
4.06%0.45mg
Zinc
4.45%0.49mg
0.45 mgvs0.49 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
15%554g
Water
14.2%526g
554 gvs526 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 300 calories of Oranges vs Navel Oranges:
Comparing minerals per 300 calories for Oranges vs Navel Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

OrangesVS Valencia OrangesNavel OrangesVS Valencia OrangesOrangesVS Florida OrangesNavel OrangesVS Florida Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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