Comparing Nutrients in 500 calories Navel Oranges VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 500 calories

• Navel Oranges: 1020g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

Pancakes, whole-wheat, dry mix, incomplete have 7 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79.4% 103g	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	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	25.4% 0.33mg	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	29.8% 119μg	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	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	44% 439mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	90% 0.81mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	141% 3.25mg	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	162% 1137mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.35% 12.8g	3700g per day for Men 19-50 years

Navel Oranges VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Pancakes, whole-wheat, dry mix, incomplete?

Lets compare vitamin content per 500 calories of Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 500 calories of Navel Oranges have 42.1 times more Vitamin A, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 500 calories of Navel Oranges have 2.6 times more Potassium and 68.6 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.5 times more Calcium, 2 times more Copper, 8.6 times more Iron, 1.3 times more Magnesium, 11 times more Manganese, 4.8 times more Phosphorus, more Selenium, 202.1 times more Sodium and 3.5 times more Zinc 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 1.2 times more Carbohydrate than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.