Comparing Nutrients in 500 calories Candies, sugar-coated almonds VS Valencia Oranges

Weight per 500 calories

• Candies, sugar-coated almonds: 108g
• Valencia Oranges: 1020g

Candies, sugar-coated almonds have 9.5 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Candies, sugar-coated almonds or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Candies, sugar-coated almonds	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	93% 121g	130g per day for Men 19-50 years
Sugars	93% 67.2g	NA	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	7.07% 2.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Valencia 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	4.5% 0.054mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.96% 0.065mg	49.5% 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	4.03% 16μg	99% 398μg	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	0% 0mg	550% 495mg	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	88.6% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.8% 108mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	42% 0.38mg	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	25.5% 2.04mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	10.2% 0.23mg	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	25.5% 178mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3.32% 1.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.2% 1.68mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, sugar-coated almonds vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 16.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 15.2 times more Vitamin B5, 10 times more Vitamin B6, 24.7 times more Vitamin B9 and more Vitamin C than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Candies, sugar-coated almonds vs Valencia Oranges:

• Candies, sugar-coated almonds have 1.7 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Calcium, 6.7 times more Potassium and 356.2 times more Water than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, sugar-coated almonds have 6.3 times more Fat, 5.9 times more Saturated Fat and 9.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.7 times more Carbohydrate and 9.5 times more Fiber than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Candies, sugar-coated almonds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.