Comparing Nutrients in 500 calories Navel Oranges VS Spinach Spaghetti

Weight per 500 calories

• Navel Oranges: 1020g
• Spinach Spaghetti: 134g

Dry Spinach Spaghetti has 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 Spinach Spaghetti ?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	4.48% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	77.3% 101g	130g per day for Men 19-50 years
Sugars	120% 86.7g	5.04% 3.66g	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	37.5% 14.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	3.43% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	41.8% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	33.4% 0.43mg	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	16% 64.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	6.63% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	170% 204μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	44% 439mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	74.5% 0.67mg	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	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	155% 3.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	155% 85.3μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.3% 11.2g	3700g per day for Men 19-50 years

Navel Oranges VS Spinach Spaghetti Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Spinach Spaghetti ?

Lets compare vitamin content per 500 calories of Navel Oranges vs Spinach Spaghetti :

• 500 calories of Navel Oranges have 4 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Spinach Spaghetti .
• While 500 kcal of Dry Spinach Spaghetti contain 1.4 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Spinach Spaghetti :

• 500 calories of Navel Oranges have 5.6 times more Calcium, 3.4 times more Potassium and 78.3 times more Water than Spinach Spaghetti .
• While 500 kcal of Dry Spinach Spaghetti contain 1.7 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 12 times more Manganese, 1.9 times more Phosphorus, more Selenium and 4.5 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Spinach Spaghetti lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 23.7 times more Sugars and 1.6 times more Fiber than Spinach Spaghetti .
• While 500 kcal of Dry Spinach Spaghetti contain 1.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Spinach Spaghetti offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Dry Spinach Spaghetti provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.