Comparing Nutrients in 500 calories Valencia Oranges VS With Added Vitamin C Canned Orange Drink

Weight per 500 calories

• Valencia Oranges: 1020g
• With Added Vitamin C Canned Orange Drink: 1020g

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

Discover which food has more nutrients per 500 calories - Valencia Oranges or With Added Vitamin C Canned Orange Drink?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Valencia Oranges	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.064% 0.02g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	155% 113g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	0% 0mg	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	5.1% 20.4μg	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	650% 585mg	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	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	41% 408mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	0% 0mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	4.9% 0.11mg	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	1.46% 10.2mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.04% 30.6mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	1.86% 0.2mg	11mg per day for Men 19-50 years
Water	24% 881g	24% 893g	3700g per day for Men 19-50 years

Valencia Oranges VS With Added Vitamin C Canned Orange Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or With Added Vitamin C Canned Orange Drink?

Lets compare vitamin content per 500 calories of Valencia Oranges vs With Added Vitamin C Canned Orange Drink:

• 500 calories of Valencia Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, 24.9 times more Vitamin B3, 13.9 times more Vitamin B5, more Vitamin B6 and 19.5 times more Vitamin B9 than With Added Vitamin C Canned Orange Drink.
• Both Valencia Oranges and With Added Vitamin C Canned Orange Drink provide similar amounts of Vitamin C per 500 calories.
• 500 calories of With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Valencia Oranges as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs With Added Vitamin C Canned Orange Drink:

• 500 calories of Valencia Oranges have 8 times more Calcium, more Copper, 2.3 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 17 times more Phosphorus and 9.9 times more Potassium than With Added Vitamin C Canned Orange Drink.
• Both Valencia Oranges and With Added Vitamin C Canned Orange Drink contain similar levels of Water per 500 calories.
• 500 calories of With Added Vitamin C Canned Orange Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as With Added Vitamin C Canned Orange Drink lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 16 times more Omega 3, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• Both Valencia Oranges and With Added Vitamin C Canned Orange Drink offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Valencia Oranges as well as With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 6 in 500 calories.