Comparing Nutrients in 500 calories Oranges with Peel VS Whole Triticale Flour

Weight per 500 calories

• Oranges with Peel: 794g
• Whole Triticale Flour: 148g

Whole-grain Triticale Flour has 5.4 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 Whole Triticale Flour?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Whole Triticale Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83.2% 108g	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	57% 21.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Triticale Flour	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	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	46% 0.6mg	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	27.4% 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	8.88% 1.33mg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	55.6% 556mg	5.18% 51.8mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	92% 0.83mg	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% 3.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	NA	269% 6.2mg	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	68% 475mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	20.3% 689mg	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	0.2% 2.96mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	35.8% 3.93mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.4% 15g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Triticale Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Whole Triticale Flour.
• Both Oranges with Peel and Whole Triticale Flour provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Whole Triticale Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 10.7 times more Calcium, 1.7 times more Iron, 2.3 times more Potassium and 44.1 times more Water than Whole Triticale Flour.
• While 500 kcal of Whole-grain Triticale Flour contain 1.8 times more Copper, 2 times more Magnesium, 2.7 times more Phosphorus and 4.5 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Whole Triticale Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Fiber than Whole Triticale Flour.
• While 500 kcal of Whole-grain Triticale Flour contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Triticale Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Whole-grain Triticale Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.