Comparing Nutrients in 500 calories Oranges with Peel VS Snacks, sesame sticks, wheat-based, salted

Weight per 500 calories

• Oranges with Peel: 794g
• Snacks, sesame sticks, wheat-based, salted: 92g

Snacks, sesame sticks, wheat-based, salted have 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 Snacks, sesame sticks, wheat-based, salted?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Oranges with Peel	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	0.24% 0.18g	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	6.8% 2.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, sesame sticks, wheat-based, salted	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	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	6.1% 0.079mg	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	5.1% 20.3μg	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% 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	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	55.6% 556mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	41.7% 0.38mg	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	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	NA	36.3% 0.84mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.8% 164mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.05% 1.85g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Sesame Sticks, Wheat-based, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, sesame sticks, wheat-based, salted?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Oranges with Peel have more Vitamin A, 7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.8 times more Vitamin B3, 12.1 times more Vitamin B5, 9.3 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, salted.
• 500 calories of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Oranges with Peel have 3.5 times more Calcium, 1.2 times more Copper, 9.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Phosphorus, 9.5 times more Potassium and 353.4 times more Water than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 2.8 times more Selenium and 86.6 times more Sodium than Raw Oranges with Peel .
• 500 calories of Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Iron, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.9 times more Carbohydrate and 13.8 times more Fiber than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 14.2 times more Fat, 21.6 times more Saturated Fat, 7.1 times more Omega 3 and 43.5 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Snacks, sesame sticks, wheat-based, salted provide inadequate amounts of Fiber