Comparing Nutrients in 500 calories Epazote VS Oranges

Weight per 500 calories

• Epazote: 1563g
• Oranges: 1064g

Raw Oranges have 1.5 times more energy per unit of mass than Raw Epazote, which is low in comparison to other foods. Epazote having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Epazote	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.38% 8.13g	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	89.4% 116g	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	156% 59.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Epazote	Oranges	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	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	840% 3359μg	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	62.5% 56.3mg	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

	Epazote	Oranges	Recommended Dietary Allowance
Calcium	430% 4297mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	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	367% 29.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	2105% 48.4mg	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	192% 1344mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	291% 9891mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Epazote vs Oranges:

• Raw Epazote has 12.8 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 10.5 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 2.5 times more Vitamin A, 2.1 times more Vitamin B1 and 10.1 times more Vitamin C than Raw Epazote.
• Both Raw Epazote and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Epazote as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Epazote vs Oranges:

• Raw Epazote has 10.1 times more Calcium, 6.2 times more Copper, 27.6 times more Iron, 17.8 times more Magnesium, 182 times more Manganese, 9 times more Phosphorus, 5.1 times more Potassium, 2.6 times more Selenium, more Sodium, 23.1 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Epazote has 6.4 times more Fat and 2.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.9 times more Protein than Raw Epazote.
• Both Raw Epazote and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Epazote as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.