Comparing Nutrients in 500 calories Navel Oranges VS Acorn Flour

Weight per 500 calories

• Navel Oranges: 1020g
• Acorn Flour: 100g

Full fat Acorn Flour has 10.2 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Navel Oranges	Acorn Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	12.2% 3.9g	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	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	42% 54.5g	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	13.3% 7.48g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Acorn Flour	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	53% 0.69mg	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	28.4% 114μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Acorn Flour	Recommended Dietary Allowance
Calcium	44% 439mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	67.8% 0.61mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	75.6% 1.74mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	21% 711mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0% 0mg	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	0.16% 6g	3700g per day for Men 19-50 years

Navel Oranges VS Acorn Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 40.9 times more Vitamin A, 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Acorn Flour.
• Both Navel Oranges and Acorn Flour provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Acorn Flour:

• 500 calories of Navel Oranges have 10.2 times more Calcium, 2.3 times more Phosphorus, 2.4 times more Potassium and 146.5 times more Water than Acorn Flour.
• While 500 kcal of Full fat Acorn Flour contain 1.5 times more Copper and 5.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Acorn Flour contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Acorn Flour lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Full fat Acorn Flour lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 2.3 times more Carbohydrate and 1.2 times more Protein than Acorn Flour.
• While 500 kcal of Full fat Acorn Flour contain 19.7 times more Fat, 22.6 times more Saturated Fat and 24.7 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Acorn Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6