Comparing Nutrients in 500 calories Canned Pimento VS Oranges

Weight per 500 calories

• Canned Pimento: 2174g
• Oranges: 1064g

Raw Oranges have 2 times more energy per unit of mass than Canned Pimento, which is low in comparison to other foods. Canned Pimento having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Pimento	16%	10%	74%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Pimento	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.17g	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	85.3% 111g	96% 125g	130g per day for Men 19-50 years
Sugars	81.3% 59g	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	109% 41.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	42.7% 24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Pimento	Oranges	Recommended Dietary Allowance
Vitamin A	321% 2891μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	360% 4.67mg	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	32.6% 130μg	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	2051% 1846mg	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	100% 15mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pimento	Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	457% 36.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	52.8% 370mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	101% 3435mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	54.7% 2024g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pimento vs Oranges:

• Canned Pimento has 24.7 times more Vitamin A, 3.1 times more Vitamin B2, 4.5 times more Vitamin B3, 7.3 times more Vitamin B6, 3.3 times more Vitamin C, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.5 times more Vitamin B1, 12.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Canned Pimento.
• Both Canned Pimento as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pimento vs Oranges:

• Canned Pimento has 2.2 times more Copper, 34.3 times more Iron, 1.2 times more Magnesium, 7.5 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, more Sodium, 5.5 times more Zinc and 2.2 times more Water than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium than Canned Pimento.
• Both Canned Pimento and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Pimento has 5.1 times more Fat, 4.4 times more Omega 3, 16.6 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Sugars than Canned Pimento.
• Both Canned Pimento and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Pimento as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.