Comparing Nutrients in 500 calories Dried Pepeao VS Oranges

Weight per 500 calories

• Dried Pepeao: 168g
• Oranges: 1064g

Dried Pepeao has 6.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried Pepeao or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	NA	67% 25.5g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	721% 36mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	49% 0.64mg	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	67% 268μg	79.8% 319μg	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	2.6% 2.35mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	945% 8.5mg	53% 0.48mg	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	129% 10.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	11.6% 0.27mg	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	28% 195mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	7.83% 117mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Pepeao vs Oranges:

• Dried Pepeao has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 13.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 240.9 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Raw Oranges have similar amounts of Vitamin B9 per 500 kcal.
• Both Dried Pepeao as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Pepeao vs Oranges:

• Dried Pepeao has 17.8 times more Copper, 9.7 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus, 14.3 times more Selenium, more Sodium and 16.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium, 1.6 times more Potassium and 49.4 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 500 calories:

Both Dried Pepeao and Raw Oranges have similar amounts of macro-nutrients per 500 kcal
• Both Dried Pepeao and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried Pepeao as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.