Comparing Nutrients in 500 calories Valencia Oranges VS Cooked Vegetable Macaroni

Weight per 500 calories

• Valencia Oranges: 1020g
• Cooked Vegetable Macaroni: 391g

Cooked Enriched Vegetable Macaroni has 2.6 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	1.22% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.9% 0.15g	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	6.2% 4.5g	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	44.2% 16.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.17% 19.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	7.2% 0.094mg	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	63.5% 254μg	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	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	41% 408mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	40% 0.36mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	17.7% 74.2mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	167% 3.85mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	NA	141% 77.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	24% 881g	7.2% 267g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked Vegetable Macaroni Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cooked Vegetable Macaroni?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cooked Vegetable Macaroni:

• 500 calories of Valencia Oranges have 6.3 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 6.9 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• 500 calories of Cooked Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cooked Vegetable Macaroni:

• 500 calories of Valencia Oranges have 9.5 times more Calcium, 1.4 times more Magnesium, 15.1 times more Potassium and 3.3 times more Water than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 2.1 times more Iron, 16.4 times more Manganese and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Vegetable Macaroni contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 8.4 times more Omega 3 and 1.5 times more Fiber than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 1.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Vegetable Macaroni offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 6 in 500 calories.