Comparing Nutrients in 500 calories Navel Oranges VS Snacks, fruit leather, rolls

Weight per 500 calories

• Navel Oranges: 1020g
• Snacks, fruit leather, rolls: 135g

Snacks, fruit leather, rolls have 7.6 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 Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	4.17% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	89% 116g	130g per day for Men 19-50 years
Sugars	120% 86.7g	91% 66.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	0.24% 0.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.9% 8.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0.78% 0.039mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	31% 0.4mg	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	0.67% 2.7μg	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	180% 162mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	44% 439mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	25.6% 0.23mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.8% 0.25mg	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	5.97% 41.8mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.37% 13.7g	3700g per day for Men 19-50 years

Navel Oranges VS Snacks, Fruit Leather, Rolls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Snacks, fruit leather, rolls?

Lets compare vitamin content per 500 calories of Navel Oranges vs Snacks, fruit leather, rolls:

• 500 calories of Navel Oranges have 15.1 times more Vitamin A, 6.1 times more Vitamin B1, 19.3 times more Vitamin B2, 32.2 times more Vitamin B3, 68.1 times more Vitamin B5, 2 times more Vitamin B6, 128.7 times more Vitamin B9, 3.7 times more Vitamin C and 2 times more Vitamin E than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Snacks, fruit leather, rolls:

• 500 calories of Navel Oranges have 10.2 times more Calcium, 1.7 times more Copper, 4.2 times more Magnesium, 5.6 times more Phosphorus, 4.3 times more Potassium and 63.8 times more Water than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 41.9 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Snacks, fruit leather, rolls contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Snacks, fruit leather, rolls lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls 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 Sugars, more Fiber and 68.9 times more Protein than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 1.8 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, fruit leather, rolls offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• 500 calories of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Snacks, fruit leather, rolls provide inadequate amounts of Omega 6 in 500 calories.