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Comparing Nutrients in 500 calories OrangesVSValencia Oranges

Weight per 500 calories

Oranges
1064g
Valencia Oranges
1020g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

ProteinsFatsCarbs


Oranges
7%
2%
91%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

OrangesvsValencia Oranges
17%
Energy
17%
500 kcalvs500 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.3%
Fat
3.15%
1.28 gvs3.06 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
18%
Protein
19%
10 gvs10.6 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
96%
Carbohydrate
93%
125 gvs121 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
137%
Sugars
NA
99 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
67%
Fiber
67%
25.5 gvs25.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.5%
Saturated Fat
1.13%
0.16 gvs0.36 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
4.38%
Omega 3
10%
0.07 gvs0.16 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
1.1%
Omega 6
2.65%
0.19 gvs0.45 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
25%
Water
24%
923 gvs881 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

OrangesvsValencia Oranges
13%
Vitamin A
13.6%
117 μgvs122 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
77.5%
Thiamine
74%
0.93 mgvs0.89 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
33%
Vitamin B2
31.5%
0.43 mgvs0.41 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
18.8%
Vitamin B3
17.5%
3 mgvs2.8 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
49%
Vitamin B6
49%
0.64 mgvs0.64 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
629%
Vitamin C
550%
566 mgvs495 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
12.7%
Vitamin E
NA
1.9 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
NA
0 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
79.8%
Folate
100%
319 μgvs398 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

OrangesvsValencia Oranges
42.6%
Calcium
40.8%
426 mgvs408 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
53%
Copper
42%
0.48 mgvs0.38 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
13%
Iron
11.5%
1.06 mgvs0.92 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
25%
Magnesium
24%
106 mgvs102 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11.7%
Manganese
10%
0.27 mgvs0.23 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
21%
Phosphorus
24.7%
149 mgvs173 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
56.6%
Potassium
53.7%
1926 mgvs1827 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
9.64%
Selenium
NA
5.3 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0%
0 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
6.73%
Zinc
5.55%
0.74 mgvs0.61 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Valencia Oranges:
Both Raw Oranges and Raw Valencia Oranges have similar amounts of vitamins per 500 kcalBoth Raw Oranges and Raw Valencia Oranges have similar amounts of Vitamin A, Thiamine, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Folate per 500 kcal.

Comparing minerals per 500 calories for Oranges vs Valencia Oranges:
Raw Oranges have 1.3 times more Copper and 1.3 times more Zinc than Raw Valencia Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:
Raw Valencia Oranges contain 3 times more Omega 3 than Raw Oranges. Both Raw Oranges and Raw Valencia Oranges have similar amounts of Energy, Protein, Carbohydrate, Fiber and Water per 500 kcal.Both Raw Oranges as well as Raw Valencia Oranges have insufficient amounts of Fat and Omega 6 in 500 kcal.




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