Comparing Nutrients in 500 calories Oranges with Peel VS Triticale

Weight per 500 calories

• Oranges with Peel: 794g
• Triticale: 149g

Triticale has 5.3 times more energy per unit of mass than Raw Oranges with Peel , which is 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 Triticale?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Triticale	15%	5%	80%

Macro Nutrients

	Oranges with Peel	Triticale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82.6% 107g	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	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Triticale	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	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	15.8% 0.21mg	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	27% 109μg	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	8.93% 1.34mg	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	Triticale	Recommended Dietary Allowance
Calcium	55.6% 556mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	75.6% 0.68mg	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	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	NA	208% 4.78mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	14.5% 494mg	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	0.5% 7.44mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	46.7% 5.13mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.42% 15.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Triticale Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Triticale.
• 500 calories of Triticale have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Triticale have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Triticale:

• 500 calories of Oranges with Peel have 10.1 times more Calcium, 1.7 times more Iron, 3.1 times more Potassium and 41.8 times more Water than Triticale.
• While 500 kcal of Triticale contain 1.5 times more Copper, 1.7 times more Magnesium, 3.1 times more Phosphorus and 5.9 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Triticale lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Triticale contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Triticale offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Triticale provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.