Comparing Nutrients in 500 calories Valencia Oranges VS Boiled Leeks with Salt

Weight per 500 calories

• Valencia Oranges: 1020g
• Boiled Leeks with Salt: 1613g

Valencia Oranges have 1.6 times more energy per 100g than Boiled Leeks with Salt. It has low energy density when compared to other foods. Boiled and Drained Leeks with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Boiled Leeks with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Valencia Oranges	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	42.4% 16g	38g per day for Men 19-50 years
Protein	19% 10.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	73.5% 661μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	140% 1.82mg	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	97% 387μg	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	75.3% 67.7mg	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	53.8% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	341% 410μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	111% 1mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	173% 4mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	41.3% 1403mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	265% 3968mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	24% 881g	39.6% 1465g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Leeks With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Boiled Leeks with Salt?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Boiled Leeks with Salt:

• 500 calories of Valencia Oranges have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B5 and 7.3 times more Vitamin C than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 5.4 times more Vitamin A and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Leeks with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Boiled Leeks with Salt:

• 500 calories of Valencia Oranges have 1.3 times more Potassium than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 2.6 times more Copper, 19.3 times more Iron, 2.2 times more Magnesium, 17 times more Manganese, 1.6 times more Phosphorus, more Sodium and 1.7 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Leeks with Salt contain similar levels of Calcium per 500 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.6 times more Fiber than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 6.5 times more Omega 3 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Leeks with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in 500 calories.