Comparing Nutrients in 500 calories Oranges VS Tart, breakfast, low fat

Weight per 500 calories

• Oranges: 1064g
• Tart, breakfast, low fat: 134g

Tart, breakfast, low fat has 7.9 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79.4% 103g	130g per day for Men 19-50 years
Sugars	137% 99g	9.03% 6.55g	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	5.3% 2g	38g per day for Men 19-50 years
Protein	18% 10g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	13% 117μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	39.3% 0.51mg	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	33.6% 134μg	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	5.68% 5.1mg	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	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	42.6% 426mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	11% 0.098mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	14% 59mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	25% 923g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 2.4 times more Vitamin B1, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9, 110.8 times more Vitamin C and 2.7 times more Vitamin E than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.3 times more Vitamin A, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 7.2 times more Calcium, 4.9 times more Copper, 1.8 times more Magnesium, 21.7 times more Potassium, 2 times more Zinc and 57 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4.3 times more Iron, 3.3 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Tart, breakfast, low fat have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.2 times more Carbohydrate, 15.2 times more Sugars, 12.7 times more Fiber and 1.9 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 6.3 times more Fat, 11.7 times more Saturated Fat and 6 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Tart, breakfast, low fat have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.