Comparing Nutrients in 500 calories Chewing gum VS Oranges with Peel

Weight per 500 calories

• Chewing gum: 139g
• Oranges with Peel: 794g

Chewing gum has 5.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 500 calories - Chewing gum or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Chewing gum	0%	1%	99%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chewing gum	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	95% 123g	130g per day for Men 19-50 years
Sugars	127% 92g	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	8.77% 3.33g	94% 35.7g	38g per day for Men 19-50 years
Protein	0% 0g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Chewing gum	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	56.8% 0.74mg	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	0% 0μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Chewing gum	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.94μg	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	0% 0mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	NA	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	0% 0mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	0.082% 2.78mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chewing gum vs Oranges with Peel :

• Raw Oranges with Peel contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Chewing gum.
• Both Chewing gum as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Chewing gum vs Oranges with Peel :

• Raw Oranges with Peel contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 560 times more Potassium, 6.7 times more Selenium, more Zinc and 180.9 times more Water than Chewing gum.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges with Peel contain 22.9 times more Omega 3, 10.7 times more Fiber and more Protein than Chewing gum.
• Both Chewing gum and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Chewing gum as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.