Comparing Nutrients in 500 calories Candies, REESE'S PIECES Candy VS Navel Oranges

Weight per 500 calories

• Candies, REESE'S PIECES Candy: 101g
• Navel Oranges: 1020g

Candies, REESE'S PIECES Candy have 10.1 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Candies, REESE'S PIECES Candy or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.2g	98% 128g	130g per day for Men 19-50 years
Sugars	74% 53.6g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	7.94% 3g	59% 22.4g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	62% 0.81mg	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	14% 55.3μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.6% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	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	6.64% 1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Navel Oranges	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	44.2% 0.4mg	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	6.16% 0.49mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	13% 0.3mg	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	29.7% 208mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	1.46% 0.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.027% 1g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, REESE'S PIECES Candy vs Navel Oranges:

• Candies, REESE'S PIECES Candy have 1.4 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B5, 7.3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, REESE'S PIECES Candy vs Navel Oranges:

• Candies, REESE'S PIECES Candy have 3.7 times more Manganese, 19.1 times more Sodium and 1.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.3 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 4.7 times more Potassium and 872 times more Water than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Raw Navel Oranges have similar amounts of Copper and Phosphorus per 500 kcal.
• Both Candies, REESE'S PIECES Candy as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, REESE'S PIECES Candy have 16.3 times more Fat, 95.2 times more Saturated Fat, 7.6 times more Omega 6 and 1.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Carbohydrate, 1.6 times more Sugars and 7.4 times more Fiber than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Raw Navel Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Candies, REESE'S PIECES Candy as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.