Comparing Nutrients in 500 calories Oranges with Peel VS Garland Chrysanthemum

Weight per 500 calories

• Oranges with Peel: 794g
• Garland Chrysanthemum: 2083g

Oranges with Peel have 2.6 times more energy per 100g than Garland Chrysanthemum. It has low energy density when compared to other foods. Raw Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	NA	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	164% 62.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	269% 2417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	282% 3.67mg	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	922% 3688μg	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	32.4% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6076% 7292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	55.6% 556mg	244% 2438mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	317% 2.85mg	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	596% 47.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	NA	854% 19.6mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	347% 11813mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	164% 2458mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	134% 14.8mg	11mg per day for Men 19-50 years
Water	17.7% 653g	51.5% 1904g	3700g per day for Men 19-50 years

Oranges With Peel VS Garland Chrysanthemum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Garland Chrysanthemum?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Garland Chrysanthemum:

• 500 calories of Oranges with Peel have 19.3 times more Vitamin C than Garland Chrysanthemum.
• While 500 kcal of Raw Garland Chrysanthemum contain 23.4 times more Vitamin A, 3.4 times more Vitamin B1, 7.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6 and 15.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Garland Chrysanthemum:

• 500 kcal of Raw Garland Chrysanthemum contain 4.4 times more Calcium, 6.3 times more Copper, 7.5 times more Iron, 6 times more Magnesium, 6.4 times more Phosphorus, 7.6 times more Potassium, 154.9 times more Sodium, 16.9 times more Zinc and 2.9 times more Water 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 2 times more Carbohydrate than Garland Chrysanthemum.
• While 500 kcal of Raw Garland Chrysanthemum contain 4.9 times more Fat, 1.8 times more Fiber and 6.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Garland Chrysanthemum offer comparable quantities of Energy per 500 calories.