Comparing Nutrients in 500 calories Oranges with Peel VS Chocolate-flavored hazelnut spread

Weight per 500 calories

• Oranges with Peel: 794g
• Chocolate-flavored hazelnut spread: 93g

Chocolate-flavored hazelnut spread has 8.6 times more energy per unit of mass than Raw Oranges with Peel , which is very 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 Chocolate-flavored hazelnut spread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	13% 5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.1% 0.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	6.57% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	2.48% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	6.62% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	5.85% 0.076mg	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	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.4% 0.25μg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	55.6% 556mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	48.3% 0.44mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.81mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.07% 3.34μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.027% 0.99g	3700g per day for Men 19-50 years

Oranges With Peel VS Chocolate-flavored Hazelnut Spread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Chocolate-flavored hazelnut spread?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 500 calories of Oranges with Peel have 111.2 times more Vitamin A, 10.1 times more Vitamin B1, 2.5 times more Vitamin B2, 10 times more Vitamin B3, 7.9 times more Vitamin B5, 9.7 times more Vitamin B6, 18.3 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• While 500 kcal of Chocolate-flavored hazelnut spread contain more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Chocolate-flavored hazelnut spread:

• 500 calories of Oranges with Peel have 5.5 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 1.2 times more Phosphorus, 4.1 times more Potassium, 1.7 times more Selenium and 658.1 times more Water than Chocolate-flavored hazelnut spread.
• Both Oranges with Peel and Chocolate-flavored hazelnut spread contain similar levels of Copper per 500 calories.
• 500 calories of Chocolate-flavored hazelnut spread lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.1 times more Carbohydrate, 7.1 times more Fiber and 2.1 times more Protein than Chocolate-flavored hazelnut spread.
• While 500 kcal of Chocolate-flavored hazelnut spread contain 11.6 times more Fat and 94.9 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Chocolate-flavored hazelnut spread offer comparable quantities of Energy per 500 calories.
• 500 calories of Chocolate-flavored hazelnut spread provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.