Comparing Nutrients in 500 calories Navel Oranges VS Canned Grape Leaves

Weight per 500 calories

• Navel Oranges: 1020g
• Canned Grape Leaves: 725g

Canned Grape Leaves have 1.4 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Navel Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	6.22% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	65.3% 85g	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	189% 71.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	212% 1906μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	619% 31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	76% 0.99mg	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	141% 565μg	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	91% 82mg	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	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	588% 705μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	44% 439mg	209% 2094mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	1482% 13.3mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	91% 2.1mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1378% 20674mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.7% 877g	15% 551g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Grape Leaves Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 1.5 times more Vitamin B1 and 7.4 times more Vitamin C than Canned Grape Leaves.
• While 500 kcal of Canned Grape Leaves contain 15.6 times more Vitamin A, 5.1 times more Vitamin B2, 7.5 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B9, 8.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Grape Leaves provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Canned Grape Leaves:

• 500 calories of Navel Oranges have 8.1 times more Potassium and 1.6 times more Water than Canned Grape Leaves.
• While 500 kcal of Canned Grape Leaves contain 4.8 times more Calcium, 33.5 times more Copper, 16.3 times more Iron, 7.1 times more Manganese, more Selenium, 2026 times more Sodium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Grape Leaves contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Canned Grape Leaves lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.5 times more Carbohydrate than Canned Grape Leaves.
• While 500 kcal of Canned Grape Leaves contain 9.3 times more Fat, 66.5 times more Omega 3, 3.2 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Grape Leaves offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in 500 calories.