Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseed VS Oranges with Peel

Weight per 500 calories

• Flaxseed Oil with sliced flaxseed: 57g
• Oranges with Peel: 794g

Flaxseed Oil with sliced flaxseed has 13.9 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Flaxseed Oil with sliced flaxseed or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1742% 28g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	0.17% 0.22g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	NA	94% 35.7g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.7% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.57% 1.88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	4.24% 0.038mg	50.3% 0.45mg	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	2.42% 0.19mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.54mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	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	2.2% 15.4mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	0.52% 17.7mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.002% 0.091g	17.7% 653g	3700g per day for Men 19-50 years

Flaxseed Oil With Sliced Flaxseed VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Flaxseed Oil with sliced flaxseed or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Flaxseed Oil with sliced flaxseed vs Oranges with Peel :

• Both Flaxseed Oil with added sliced flaxseed and Raw Oranges with Peel have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Flaxseed Oil with sliced flaxseed vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 108.4 times more Calcium, 11.9 times more Copper, 32.8 times more Iron, 13 times more Magnesium, 11.4 times more Phosphorus, 88.1 times more Potassium and 7168.6 times more Water than Flaxseed Oil with added sliced flaxseed.
• 500 calories of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Flaxseed Oil with sliced flaxseed have 23.7 times more Fat, 18.5 times more Saturated Fat, 219.4 times more Omega 3 and 25.7 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 553.9 times more Carbohydrate and 49 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with sliced flaxseed and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6