Comparing Nutrients in 500 calories Oranges with Peel VS Carob flour

Weight per 500 calories

• Oranges with Peel: 794g
• Carob flour: 225g

Carob flour has 3.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Carob flour	5%	2%	93%

Macro Nutrients

	Oranges with Peel	Carob flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	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	236% 89.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Carob flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	9.95% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	63.4% 0.82mg	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	16.3% 65.3μg	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	0.5% 0.45mg	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	9.46% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Carob flour	Recommended Dietary Allowance
Calcium	55.6% 556mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	143% 1.3mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	49.7% 1.14mg	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	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	54.8% 1863mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.22% 8.06g	3700g per day for Men 19-50 years

Oranges With Peel VS Carob Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Carob flour?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Carob flour:

• 500 calories of Oranges with Peel have 45.8 times more Vitamin A, 6.6 times more Vitamin B1, 24.7 times more Vitamin B5, 3.6 times more Vitamin B9 and 1251 times more Vitamin C than Carob flour.
• While 500 kcal of Carob flour contain 2.6 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Carob flour provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Carob flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Carob flour have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Carob flour:

• 500 calories of Oranges with Peel have 81 times more Water than Carob flour.
• While 500 kcal of Carob flour contain 1.4 times more Calcium, 2.8 times more Copper, 2.1 times more Selenium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Carob flour contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Carob flour contain 1.6 times more Carbohydrate and 2.5 times more Fiber than Raw Oranges with Peel .
• Both Oranges with Peel and Carob flour offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw Oranges with Peel as well as Carob flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.