Comparing Nutrients in 500 calories Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water

Weight per 500 calories

• Navel Oranges: 1020g
• Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water: 1020g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Navel Oranges or Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	0%	0%	100%

Macro Nutrients

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	99% 129g	130g per day for Men 19-50 years
Sugars	120% 86.7g	166% 120g	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	2.7% 1.02g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	68.3% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	80% 1.04mg	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	0% 0μg	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	334% 301mg	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	10.2% 1.53mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	Recommended Dietary Allowance
Calcium	44% 439mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	11.3% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	16.5% 658μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	2.43% 10.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.1% 0.071mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	0.93% 0.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24% 889g	3700g per day for Men 19-50 years

Navel Oranges VS Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water?

Lets compare vitamin content per 500 calories of Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water:

• 500 calories of Navel Oranges have more Vitamin B1, 261 times more Vitamin B5, more Vitamin B9, 2 times more Vitamin C and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contain 6.4 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water:

• 500 calories of Navel Oranges have 3.9 times more Copper, more Iron, 11 times more Magnesium, 4.1 times more Manganese, 1.2 times more Phosphorus and 6.6 times more Potassium than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• Both Navel Oranges and Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contain similar levels of Calcium and Water per 500 calories.
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water lack sufficient amounts of Iron, Magnesium, Manganese and Potassium
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 22 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.