Comparing Nutrients in 500 calories Valencia Oranges VS Incaparina, dry mix (corn and soy flours), unprepared

Weight per 500 calories

• Valencia Oranges: 1020g
• Incaparina, dry mix (corn and soy flours), unprepared: 132g

Incaparina, dry mix (corn and soy flours), unprepared have 7.7 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.

Which food has more nutrients per 500 calories - Valencia Oranges or Incaparina, dry mix (corn and soy flours), unprepared?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34.4% 13g	38g per day for Men 19-50 years
Protein	19% 10.6g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	259% 2335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	223% 35.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	70% 0.91mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.5% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.17% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	41% 408mg	79% 792mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	89.4% 0.8mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	92% 2.1mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.35% 5.28mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	24% 881g	0.27% 9.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Incaparina, dry mix (corn and soy flours), unprepared:

• Raw Valencia Oranges have 1.8 times more Vitamin B5 than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 19.1 times more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B2, 12.7 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.

Comparing minerals per 500 calories for Valencia Oranges vs Incaparina, dry mix (corn and soy flours), unprepared:

• Raw Valencia Oranges have 1.3 times more Potassium and 89.4 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 1.9 times more Calcium, 2.1 times more Copper, 31.6 times more Iron, 2.8 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus and 49.6 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.5 times more Carbohydrate and 2 times more Fiber than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.4 times more Fat and 2.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.