Comparing Nutrients in 500 calories Oranges with Peel VS Yautia

Weight per 500 calories

• Oranges with Peel: 794g
• Yautia: 510g

Raw Yautia has 1.6 times more energy per unit of mass than Raw Oranges with Peel , which is 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 Yautia ?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yautia	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Yautia	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.3% 0.42g	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	93% 121g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yautia	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	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	93% 1.2mg	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	21.7% 86.7μg	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	29.5% 26.5mg	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	Yautia	Recommended Dietary Allowance
Calcium	55.6% 556mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	146% 1.3mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	41.3% 0.95mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	89.7% 3051mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	17.7% 653g	10% 373g	3700g per day for Men 19-50 years

Oranges With Peel VS Yautia Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B5, 2.7 times more Vitamin B9 and 21.2 times more Vitamin C than Yautia .
• While 500 kcal of Raw Yautia contain 1.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Yautia provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Yautia have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Yautia have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 12.1 times more Calcium, 1.3 times more Iron, 1.6 times more Selenium and 1.8 times more Water than Yautia .
• While 500 kcal of Raw Yautia contain 2.9 times more Copper, 1.5 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Yautia contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 4.7 times more Fiber and 1.4 times more Protein than Yautia .
• Both Oranges with Peel and Yautia offer comparable quantities of Energy and Carbohydrate per 500 calories.