Comparing Nutrients in 500 calories Valencia Oranges VS Pie, coconut creme, commercially prepared

Weight per 500 calories

• Valencia Oranges: 1020g
• Pie, coconut creme, commercially prepared: 168g

Pie, coconut creme, commercially prepared has 6.1 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.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Pie, coconut creme, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Valencia Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	7.86% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.03% 45.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	8.78% 0.11mg	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	2.94% 11.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	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	1.68% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.68% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.4% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	41% 408mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	12.7% 0.11mg	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	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	8% 33.6mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	32% 0.73mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	7.17% 0.79mg	11mg per day for Men 19-50 years
Water	24% 881g	1.96% 72.5g	3700g per day for Men 19-50 years

Valencia Oranges VS Pie, Coconut Creme, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Pie, coconut creme, commercially prepared?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Pie, coconut creme, commercially prepared:

• 500 calories of Valencia Oranges have 2.7 times more Vitamin A, 10.6 times more Vitamin B1, 3 times more Vitamin B2, 8.3 times more Vitamin B3, 6.3 times more Vitamin B5, 5.6 times more Vitamin B6, 33.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• 500 calories of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Pie, coconut creme, commercially prepared:

• 500 calories of Valencia Oranges have 8.4 times more Calcium, 3.3 times more Copper, 3 times more Magnesium, 1.2 times more Phosphorus, 16.7 times more Potassium and 12.2 times more Water than Pie, coconut creme, commercially prepared.
• While 500 kcal of Pie, coconut creme, commercially prepared contain 1.5 times more Iron, 3.1 times more Manganese and more Sodium than Raw Valencia Oranges.
• 500 calories of Pie, coconut creme, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Pie, coconut creme, commercially prepared lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Omega 3, 1.9 times more Carbohydrate, 11.7 times more Fiber and 3 times more Protein than Pie, coconut creme, commercially prepared.
• While 500 kcal of Pie, coconut creme, commercially prepared contain 9.1 times more Fat, 32.8 times more Saturated Fat and 5.5 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, coconut creme, commercially prepared offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Pie, coconut creme, commercially prepared provide inadequate amounts of Omega 3, Fiber and Protein