Comparing Nutrients in 500 calories Valencia Oranges VS Frozen Naranjilla Pulp

Weight per 500 calories

• Valencia Oranges: 1020g
• Frozen Naranjilla Pulp: 2000g

Valencia Oranges have 2 times more energy per 100g than Frozen Naranjilla Pulp. It has low energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Valencia Oranges	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	4.54% 4.4g	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	91% 118g	130g per day for Men 19-50 years
Sugars	NA	103% 74.8g	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	28.7% 21g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	67% 25.5g	58% 22g	38g per day for Men 19-50 years
Protein	19% 10.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	75% 0.9mg	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	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	165% 2.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	71% 64mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	41% 408mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	62.2% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	58.3% 1.34mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 881g	50.3% 1861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Frozen Naranjilla Pulp:

• Raw Valencia Oranges have more Vitamin B2, 6.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 4.6 times more Vitamin A, 10.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Naranjilla Pulp have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Frozen Naranjilla Pulp:

• Raw Valencia Oranges have 2.6 times more Calcium than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 1.5 times more Copper, 7.6 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, more Sodium, 3.3 times more Zinc and 2.1 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.2 times more Protein than Frozen Naranjilla Pulp.
• Both Raw Valencia Oranges and Frozen Naranjilla Pulp have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Valencia Oranges as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.