Comparing Nutrients in 500 calories Oranges with Peel VS Ginkgo Nuts

Weight per 500 calories

• Oranges with Peel: 794g
• Ginkgo Nuts: 275g

Raw Ginkgo Nuts have 2.9 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 Ginkgo Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Oranges with Peel	Ginkgo Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	9.34% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	79.5% 103g	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	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.55% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	50.4% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	69.3% 0.9mg	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	37% 148μg	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	45.8% 41.2mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	55.6% 556mg	0.55% 5.5mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	83.6% 0.75mg	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	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	41.2% 1401mg	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	1.3% 19.2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.5% 0.93mg	11mg per day for Men 19-50 years
Water	17.7% 653g	4.1% 152g	3700g per day for Men 19-50 years

Oranges With Peel VS Ginkgo Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Ginkgo Nuts?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Ginkgo Nuts:

• 500 calories of Oranges with Peel have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B5, 1.6 times more Vitamin B9 and 13.7 times more Vitamin C than Ginkgo Nuts.
• While 500 kcal of Raw Ginkgo Nuts contain 4.2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Ginkgo Nuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Ginkgo Nuts have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Oranges with Peel as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Ginkgo Nuts:

• 500 calories of Oranges with Peel have 101.1 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium and 4.3 times more Water than Ginkgo Nuts.
• While 500 kcal of Raw Ginkgo Nuts contain 1.7 times more Copper and 2 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Ginkgo Nuts contain similar levels of Potassium per 500 calories.
• 500 calories of Ginkgo Nuts lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Ginkgo Nuts lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Oranges with Peel and Raw Ginkgo Nuts have similar amounts of macro-nutrients per 500 kcal
• Both Oranges with Peel and Ginkgo Nuts offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Oranges with Peel as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.