Comparing Nutrients in 500 calories Navel Oranges VS Amaranth Leaves

Weight per 500 calories

• Navel Oranges: 1020g
• Amaranth Leaves: 2174g

Navel Oranges have 2.1 times more energy per 100g than Amaranth Leaves. It has low energy density when compared to other foods. Raw Amaranth Leaves having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	67.2% 87.4g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	95% 53.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	353% 3174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	321% 4.17mg	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	86.7% 347μg	462% 1848μg	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	670% 603mg	1046% 941mg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20652% 24783μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Amaranth Leaves	Recommended Dietary Allowance
Calcium	44% 439mg	467% 4674mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	391% 3.52mg	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	16.6% 1.33mg	630% 50.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	285% 1196mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	836% 19.2mg	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	33.5% 235mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	391% 13283mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	54% 1993g	3700g per day for Men 19-50 years

Navel Oranges VS Amaranth Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Amaranth Leaves?

Lets compare vitamin content per 500 calories of Navel Oranges vs Amaranth Leaves:

• 500 calories of Navel Oranges have 1.9 times more Vitamin B5 than Amaranth Leaves.
• While 500 kcal of Raw Amaranth Leaves contain 25.9 times more Vitamin A, 6.6 times more Vitamin B2, 3.3 times more Vitamin B3, 5.2 times more Vitamin B6, 5.3 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Amaranth Leaves provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Amaranth Leaves:

• 500 kcal of Raw Amaranth Leaves contain 10.7 times more Calcium, 8.8 times more Copper, 38 times more Iron, 10.7 times more Magnesium, 65 times more Manganese, 4.6 times more Phosphorus, 7.8 times more Potassium, more Selenium, 42.6 times more Sodium, 24 times more Zinc and 2.3 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.5 times more Carbohydrate than Amaranth Leaves.
• While 500 kcal of Raw Amaranth Leaves contain 13.4 times more Omega 6 and 5.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Amaranth Leaves offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Raw Amaranth Leaves provide inadequate amounts of Omega 3 in 500 calories.