Comparing Nutrients in 500 calories Oranges with Peel VS Buckwheat Flour

Weight per 500 calories

• Oranges with Peel: 794g
• Buckwheat Flour: 149g

Whole-groat Buckwheat Flour has 5.3 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 Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.9g	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	% 2.54g	g per day for Men 19-50 years
Fiber	94% 35.7g	39.3% 15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	20% 80.6μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Buckwheat Flour	Recommended Dietary Allowance
Calcium	55.6% 556mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	85.4% 0.77mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	89% 375mg	420mg per day for Men 19-50 years
Manganese	NA	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	148% 66.6μg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.45% 16.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Buckwheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Buckwheat Flour?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Buckwheat Flour:

• 500 calories of Oranges with Peel have more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 2.3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Buckwheat Flour:

• 500 calories of Oranges with Peel have 9.1 times more Calcium, 1.8 times more Potassium and 39.2 times more Water than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 1.7 times more Copper, 3.4 times more Magnesium, 2.9 times more Phosphorus, 1.5 times more Selenium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour contain similar levels of Iron per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.4 times more Fiber than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.