Comparing Nutrients in 500 calories Valencia Oranges VS Spirulina

Weight per 500 calories

• Valencia Oranges: 1020g
• Spirulina: 1923g

Valencia Oranges have 1.9 times more energy per 100g than Spirulina. It has low energy density when compared to other foods. Raw Spirulina Seaweed having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spirulina	64%	10%	26%

Macro Nutrients

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	NA	7.96% 5.77g	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	20.2% 7.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.4% 57.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	506% 6.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	125% 6.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	50.3% 0.65mg	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	43.3% 173μg	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	19.2% 17.3mg	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	63% 9.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spirulina	Recommended Dietary Allowance
Calcium	41% 408mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	1276% 11.5mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	156% 3.58mg	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	30.2% 212mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	72% 2442mg	3400mg per day for Men 19-50 years
Selenium	NA	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	126% 1885mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	24% 881g	47% 1744g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Spirulina:

• Raw Valencia Oranges have 2.1 times more Vitamin A, 2.3 times more Vitamin B9 and 28.6 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 4.8 times more Vitamin B1, 16.1 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spirulina Seaweed have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Spirulina:

• Raw Valencia Oranges have 1.8 times more Calcium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 30.4 times more Copper, 58.4 times more Iron, 3.6 times more Magnesium, 15.2 times more Manganese, 1.3 times more Potassium, more Sodium, 6.3 times more Zinc and 2 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spirulina Seaweed have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 2.6 times more Carbohydrate and 3.3 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 2.5 times more Fat, 7.3 times more Saturated Fat, 4.9 times more Omega 3, 2.7 times more Omega 6 and 10.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Spirulina Seaweed have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.