Comparing Nutrients in 500 calories Canned Butterbur VS Oranges

Weight per 500 calories

• Canned Butterbur: 16667g
• Oranges: 1064g

Raw Oranges have 15.7 times more energy per unit of mass than Canned Butterbur, which is low in comparison to other foods. Canned Butterbur having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Butterbur	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.7g	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	48.7% 63.3g	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	NA	67% 25.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	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	125% 500μg	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	2204% 1983mg	629% 566mg	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	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 Butterbur	Oranges	Recommended Dietary Allowance
Calcium	567% 5667mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	1313% 105mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	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	95% 667mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	441% 16320g	25% 923g	3700g per day for Men 19-50 years

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

• Canned Butterbur has 2.4 times more Vitamin B2, 7.8 times more Vitamin B3, 8.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 1.5 times more Vitamin B5 than Canned Butterbur.
• Both Canned Butterbur and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Butterbur as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Butterbur vs Oranges:

• Canned Butterbur has 13.3 times more Calcium, 12.9 times more Copper, 98.7 times more Iron, 3.1 times more Magnesium, 61.4 times more Manganese, 4.5 times more Phosphorus, 28.2 times more Selenium, more Sodium, 13.4 times more Zinc and 17.7 times more Water than Raw Oranges.
• Both Canned Butterbur and Raw Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Butterbur has 17 times more Fat and 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Carbohydrate than Canned Butterbur.
• Both Canned Butterbur and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Butterbur as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.