Comparing Nutrients in 500 calories Oranges VS Cooked Arrowhead

Weight per 500 calories

• Oranges: 1064g
• Cooked Arrowhead: 641g

Boiled and Drained Arrowhead has 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Cooked Arrowhead?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Oranges	Cooked Arrowhead	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79.6% 103g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	NA	38g per day for Men 19-50 years
Protein	18% 10g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	102% 1.32mg	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	79.8% 319μg	14.4% 57.7μg	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	629% 566mg	2.14% 1.92mg	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	12.8% 1.9mg	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

	Oranges	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	42.6% 426mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	96% 0.87mg	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	13.3% 1.06mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	79.4% 1.83mg	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	21.3% 149mg	180% 1263mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	166% 5647mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	25% 923g	13.4% 494g	3700g per day for Men 19-50 years

Oranges VS Cooked Arrowhead Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Cooked Arrowhead?

Lets compare vitamin content per 500 calories of Oranges vs Cooked Arrowhead:

• 500 calories of Oranges have more Vitamin A, 5.5 times more Vitamin B9 and 294.3 times more Vitamin C than Cooked Arrowhead.
• While 500 kcal of Boiled and Drained Arrowhead contain 2.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Oranges.
• Both Oranges and Cooked Arrowhead provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oranges vs Cooked Arrowhead:

• 500 calories of Oranges have 9.5 times more Calcium and 1.9 times more Water than Cooked Arrowhead.
• While 500 kcal of Boiled and Drained Arrowhead contain 1.8 times more Copper, 7.3 times more Iron, 3 times more Magnesium, 6.9 times more Manganese, 8.5 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Raw Oranges.
• 500 calories of Oranges lack sufficient amounts of Zinc
• 500 calories of Cooked Arrowhead lack sufficient amounts of Calcium
• Both Raw Oranges as well as Boiled and Drained Arrowhead lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges have 1.2 times more Carbohydrate than Cooked Arrowhead.
• While 500 kcal of Boiled and Drained Arrowhead contain 2.9 times more Protein than Raw Oranges.
• Both Oranges and Cooked Arrowhead offer comparable quantities of Energy per 500 calories.