Comparing Nutrients in 500 calories Oranges with Peel VS Powder High Protein Nutritional Shake Mix

Weight per 500 calories

• Oranges with Peel: 794g
• Powder High Protein Nutritional Shake Mix: 128g

Powder High Protein Nutritional Shake Mix has 6.2 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Powder High Protein Nutritional Shake Mix?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	48.6% 8.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.55g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	0% 0g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	266% 2392μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	319% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	245% 3.2mg	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	59.5% 238μg	182% 728μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	342% 8.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	106% 638IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	144% 21.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	55.6% 556mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	354% 3.2mg	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	79.4% 6.35mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	NA	6932% 159mg	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	25% 175mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	103% 1548mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	217% 24mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.29% 10.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Powder High Protein Nutritional Shake Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Powder High Protein Nutritional Shake Mix?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 500 calories of Oranges with Peel have 5.9 times more Vitamin C than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 23.2 times more Vitamin A, 3.4 times more Vitamin B1, 6.8 times more Vitamin B2, 8 times more Vitamin B3, 6.1 times more Vitamin B5, 4.3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Oranges with Peel vs Powder High Protein Nutritional Shake Mix:

• 500 calories of Oranges with Peel have 1.2 times more Potassium and 61.7 times more Water than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 1.6 times more Calcium, 7 times more Copper, 4.5 times more Iron, 5.7 times more Magnesium, 10.4 times more Phosphorus, 20.1 times more Selenium, 97.6 times more Sodium and 27.4 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 4.7 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 500 kcal of Powder High Protein Nutritional Shake Mix contain 5.7 times more Fat, 8 times more Omega 3, 23.7 times more Omega 6 and 6.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber