Comparing Nutrients in 500 calories Navel Oranges VS Dried Spirulina

Weight per 500 calories

• Navel Oranges: 1020g
• Dried Spirulina: 172g

Dried Spirulina Seaweed has 5.9 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 Dried Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	120% 86.7g	7.37% 5.34g	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	16.3% 6.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	487% 6.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	48.3% 0.63mg	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	40.5% 162μg	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	19.3% 17.4mg	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	57.5% 8.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Spirulina	Recommended Dietary Allowance
Calcium	44% 439mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	1169% 10.5mg	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	614% 49mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	142% 3.28mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	120% 1807mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.22% 8.07g	3700g per day for Men 19-50 years

Navel Oranges VS Dried Spirulina Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 2.4 times more Vitamin A, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 34.6 times more Vitamin C than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 5.9 times more Vitamin B1, 12.2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 5.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Dried Spirulina have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Dried Spirulina:

• 500 calories of Navel Oranges have 2.1 times more Calcium and 108.7 times more Water than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 26.4 times more Copper, 37 times more Iron, 3 times more Magnesium, 11.1 times more Manganese, 1.4 times more Potassium, more Selenium, 177.1 times more Sodium and 4.2 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dried Spirulina contain similar levels of Phosphorus per 500 calories.
• 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 3.1 times more Carbohydrate, 16.2 times more Sugars and 3.6 times more Fiber than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 8.7 times more Fat, 26.3 times more Saturated Fat, 15.5 times more Omega 3, 9.2 times more Omega 6 and 10.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dried Spirulina offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6