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Comparing Nutrients in 500 calories Raw QuinoaVS Oranges

Weight per 500 calories

Raw Quinoa
136g
Oranges
1064g

Raw Quinoa has 7.8 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 - Raw Quinoa or Oranges?

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.5%8.25g
Fat
1.3%1.28g
8.25 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
0.5%0.16g
0.96 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
4.65%0.074g
0.35 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.8%4.04g
Omega 6
1.13%0.19g
4.04 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67%87g
Carbohydrate
96%125g
87 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.5g
Fiber
67%25.5g
9.5 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34.3%19g
Protein
18%10g
19 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.15%1.36μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
1.36 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.8%0.49mg
Vitamin B1
77%0.93mg
Thiamine
0.49 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.2%0.43mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.43 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.07mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
2.07 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21%1.05mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.05 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51%0.66mg
Vitamin B6
49%0.64mg
Pyridoxine
0.66 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
250 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
629%566mg
Ascorbic acid
NA mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22%3.3mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
3.3 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
42.6%426mg
64 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg
Copper
53%0.48mg
0.8 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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77.6%6.2mg
Iron
13.3%1.06mg
6.2 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.7%268mg
Magnesium
25.3%106mg
268 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.76mg
Manganese
11.6%0.27mg
2.76 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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88.7%621mg
Phosphorus
21.3%149mg
621 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%765mg
Potassium
56.6%1926mg
765 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21%11.5μg
Selenium
9.67%5.3μg
11.5 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.45%6.8mg
Sodium
0%0mg
6.8 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.3%4.2mg
Zinc
6.77%0.74mg
4.2 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.49%18g
Water
25%923g
18 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Quinoa vs Oranges:
Comparing minerals per 500 calories for Raw Quinoa vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: