Comparing Nutrients in 500 calories Canned Tequila Sunrise VS Oranges

Weight per 500 calories

• Canned Tequila Sunrise: 455g
• Oranges: 1064g

Canned Tequila Sunrise has 2.3 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Tequila Sunrise or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Tequila Sunrise	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Tequila Sunrise	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.4g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	2.44% 1.36g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Tequila Sunrise	Oranges	Recommended Dietary Allowance
Vitamin A	2.53% 22.7μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	49% 0.64mg	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	12.5% 50μg	79.8% 319μg	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	97% 87.7mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tequila Sunrise	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	53% 0.48mg	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	1.14% 0.091mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.58% 32mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	2.77% 0.064mg	11.6% 0.27mg	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	6.5% 45.5mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	17.3% 259mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	9.7% 358g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Tequila Sunrise vs Oranges:

• Raw Oranges contain 5.1 times more Vitamin A, 5.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 2.8 times more Vitamin B6, 6.4 times more Vitamin B9 and 6.5 times more Vitamin C than Canned Tequila Sunrise.
• Both Canned Tequila Sunrise as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Tequila Sunrise vs Oranges:

• Canned Tequila Sunrise has more Sodium and 3.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain more Calcium, 2.5 times more Copper, 11.7 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 42.4 times more Potassium, more Selenium and 2.6 times more Water than Canned Tequila Sunrise.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 2.4 times more Carbohydrate, more Fiber and 7.3 times more Protein than Canned Tequila Sunrise.
• Both Canned Tequila Sunrise and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Tequila Sunrise as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.