Comparing Nutrients in 500 calories Navel Oranges VS Clementines

Weight per 500 calories

• Navel Oranges: 1020g
• Clementines: 1064g

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 Clementines?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Clementines	6%	3%	91%

Macro Nutrients

	Navel Oranges	Clementines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	98% 128g	130g per day for Men 19-50 years
Sugars	120% 86.7g	135% 98g	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	24% 17.4g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 63.4g	g per day for Men 19-50 years
Fiber	59% 22.4g	47.6% 18g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16% 9.04g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Clementines	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	61.4% 0.8mg	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	64% 255μg	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	670% 603mg	577% 519mg	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	14% 2.13mg	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	Clementines	Recommended Dietary Allowance
Calcium	44% 439mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	51% 0.46mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.6% 0.24mg	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	32% 223mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	55.4% 1883mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25% 921g	3700g per day for Men 19-50 years

Navel Oranges VS Clementines Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 1.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Clementines.
• While 500 kcal of Raw Clementines contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Clementines provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• Both Raw Navel Oranges as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Clementines:

• 500 calories of Navel Oranges have 1.4 times more Calcium and 1.2 times more Manganese than Clementines.
• Both Navel Oranges and Clementines contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 500 calories.
• Both Raw Navel Oranges as well as Raw Clementines lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Fructose and 1.2 times more Fiber than Clementines.
• Both Navel Oranges and Clementines offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.