Comparing Nutrients in 500 calories Oranges VS Meatless Frankfurter

Weight per 500 calories

• Oranges: 1064g
• Meatless Frankfurter: 215g

Meatless Frankfurter have 5 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Meatless Frankfurter	34%	53%	13%

Macro Nutrients

	Oranges	Meatless Frankfurter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11% 3.55g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	60.7% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	137% 99g	0% 0g	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	22% 8.37g	38g per day for Men 19-50 years
Protein	18% 10g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Oranges	Meatless Frankfurter	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	13% 0.17mg	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	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	0% 0mg	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	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Meatless Frankfurter	Recommended Dietary Allowance
Calcium	42.6% 426mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	168% 1.5mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	25% 923g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Meatless Frankfurter:

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Meatless Frankfurter.
• While Meatless Frankfurter contain 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12 and 2.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Meatless Frankfurter have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Oranges as well as Meatless Frankfurter have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Meatless Frankfurter:

• Raw Oranges have 6 times more Calcium, 2.8 times more Magnesium, 9.2 times more Potassium and 7.4 times more Water than Meatless Frankfurter.
• While Meatless Frankfurter contain 3.2 times more Copper, 2.8 times more Iron, 5 times more Phosphorus, 3 times more Selenium, more Sodium and 3.5 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 7.6 times more Carbohydrate, more Sugars and 3.1 times more Fiber than Meatless Frankfurter.
• While Meatless Frankfurter contain 23.1 times more Fat, 22.2 times more Saturated Fat, 17.4 times more Omega 3, 53.9 times more Omega 6 and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Meatless Frankfurter have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Meatless Frankfurter have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.