Comparing Nutrients in 500 calories Peppermint VS Oranges

Weight per 500 calories

• Peppermint: 714g
• Oranges: 1064g

Peppermint has 1.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Peppermint	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	82% 106g	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	150% 57g	67% 25.5g	38g per day for Men 19-50 years
Protein	48% 26.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Oranges	Recommended Dietary Allowance
Vitamin A	168% 1514μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	204% 814μg	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	252% 227mg	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

	Peppermint	Oranges	Recommended Dietary Allowance
Calcium	174% 1736mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	454% 36.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	136% 571mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	74.5% 521mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	120% 4064mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	72% 7.93mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	15% 562g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peppermint vs Oranges:

• Fresh Peppermint has 12.9 times more Vitamin A, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B1 and 2.5 times more Vitamin C than Fresh Peppermint.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peppermint vs Oranges:

• Fresh Peppermint has 4.1 times more Calcium, 4.9 times more Copper, 34.1 times more Iron, 5.4 times more Magnesium, 31.6 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, more Sodium and 10.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Water than Fresh Peppermint.

Comparison of macro-nutrients per 500 calories:

• Fresh Peppermint has 5.3 times more Fat, 11 times more Saturated Fat, 41.7 times more Omega 3, 2.2 times more Fiber and 2.7 times more Protein than Raw Oranges.
• Both Fresh Peppermint and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Fresh Peppermint as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.