Comparing Nutrients in 500 calories Valencia Oranges VS Hulled Barley

Weight per 500 calories

• Valencia Oranges: 1020g
• Hulled Barley: 141g

Hulled Barley has 7.2 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Hulled Barley?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Valencia Oranges	Hulled Barley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	3.35% 3.25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	64.3% 24.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hulled Barley	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	34.6% 0.45mg	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	99% 398μg	6.7% 27μg	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	550% 495mg	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	NA	5.37% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hulled Barley	Recommended Dietary Allowance
Calcium	41% 408mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	78% 0.7mg	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	11.5% 0.92mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	44.7% 188mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	119% 2.74mg	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	24.8% 173mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	24% 881g	0.36% 13.3g	3700g per day for Men 19-50 years

Valencia Oranges VS Hulled Barley Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Hulled Barley?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Hulled Barley:

• 500 calories of Valencia Oranges have 86.7 times more Vitamin A, 6.4 times more Vitamin B5, 1.4 times more Vitamin B6, 14.8 times more Vitamin B9 and more Vitamin C than Hulled Barley.
• While 500 kcal of Hulled Barley contain 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Hulled Barley provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Hulled Barley have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Hulled Barley have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Hulled Barley:

• 500 calories of Valencia Oranges have 8.8 times more Calcium, 2.9 times more Potassium and 66.1 times more Water than Hulled Barley.
• While 500 kcal of Hulled Barley contain 1.9 times more Copper, 5.5 times more Iron, 1.8 times more Magnesium, 11.7 times more Manganese, 2.1 times more Phosphorus and 6.4 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Hulled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Hulled Barley contain 1.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Hulled Barley offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Hulled Barley provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Hulled Barley provide inadequate amounts of Omega 6 in 500 calories.