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Comparing Nutrients in 500 calories OrangesVS Brazilnuts

Weight per 500 calories

Oranges
1064g
Brazilnuts
76g

Dried Brazilnuts have 14 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Brazilnuts
8%
85%
7%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
1.3%1.28g
Fat
52.5%51g
1.28 gvs51 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
38.3%12.2g
0.16 gvs12.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g
Omega 3
1.7%0.027g
0.074 gvs0.027 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
109%18.5g
0.19 gvs18.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
6.85%8.9g
125 gvs8.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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137%99g
Sugars
2.44%1.77g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
99 gvs1.77 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.77g
NA gvs1.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g
Fiber
15%5.7g
25.5 gvs5.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g
Protein
19.4%11g
10 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

13%117μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
117 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A
77%0.93mg
Vitamin B1
39%0.47mg
Thiamine
0.93 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
2.04%0.027mg
Riboflavin
0.43 mgvs0.027 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
1.4%0.22mg
Niacin, nicotinic acid, niacinamide
3 mgvs0.22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
53%2.66mg
Vitamin B5
2.8%0.14mg
Pantothenic acid
2.66 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
49%0.64mg
Vitamin B6
5.9%0.077mg
Pyridoxine
0.64 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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79.8%319μg
Vitamin B9
4.17%16.7μg
Folates and Folic Acid
319 μgvs16.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
629%566mg
Vitamin C
0.59%0.53mg
Ascorbic acid
566 mgvs0.53 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.8%1.9mg
Vitamin E
28.6%4.3mg
Tocopherols and Tocotrienols
1.9 mgvs4.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

42.6%426mg
Calcium
12%121mg
426 mgvs121 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
147%1.32mg
0.48 mgvs1.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg
Iron
23%1.84mg
1.06 mgvs1.84 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
68%285mg
106 mgvs285 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
40.3%0.93mg
0.27 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.3%149mg
Phosphorus
78.6%550mg
149 mgvs550 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.6%1926mg
Potassium
14.7%500mg
1926 mgvs500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg
Selenium
2645%1454μg
5.3 μgvs1454 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.15%2.28mg
0 mgvs2.28 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.77%0.74mg
Zinc
28%3.1mg
0.74 mgvs3.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%923g
Water
0.07%2.6g
923 gvs2.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oranges vs Brazilnuts:
Comparing minerals per 500 calories for Oranges vs Brazilnuts:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: