Comparing Nutrients in 500 calories Navel Oranges VS Black Pepper

Weight per 500 calories

• Navel Oranges: 1020g
• Black Pepper: 199g

Black Pepper Spices have 5.1 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.

Which food has more nutrients per 500 calories - Navel Oranges or Black Pepper?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Black Pepper	13%	9%	78%

Macro Nutrients

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	8.67% 2.77g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	8.13% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	98% 127g	130g per day for Men 19-50 years
Sugars	120% 86.7g	1.76% 1.27g	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	0.63% 0.46g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0.04g	g per day for Men 19-50 years
Fiber	59% 22.4g	133% 50.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.98% 53.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	55.8% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	44.6% 0.58mg	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	8.47% 34μg	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	14% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	272% 326μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Calcium	44% 439mg	88.2% 882mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	294% 2.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	81% 341mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1105% 25.4mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	78% 2647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.7% 9.76μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2.66% 40mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	21.6% 2.37mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Black Pepper:

• Raw Navel Oranges have 2.3 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 1.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Black Pepper Spices have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Navel Oranges as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Black Pepper:

• Raw Navel Oranges have 35.3 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 2 times more Calcium, 6.7 times more Copper, 14.6 times more Iron, 3 times more Magnesium, 85.8 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, more Selenium and 2.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 68 times more Sugars and 50.1 times more Fructose than Black Pepper Spices.
• While Black Pepper Spices contain 4.2 times more Fat, 16 times more Saturated Fat, 3.3 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Black Pepper Spices have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.