Comparing Nutrients in 500 calories Snacks, corn-based, extruded, onion-flavor VS Valencia Oranges

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• Valencia Oranges: 1020g

Snacks, corn-based, extruded, onion-flavor have 10.2 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, onion-flavor or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	93% 121g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	10.3% 3.9g	67% 25.5g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	49.5% 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	27.6% 110μg	99% 398μg	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% 1.8mg	550% 495mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.9% 29mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42% 0.38mg	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	46.6% 3.73mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	10.2% 0.23mg	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	10.3% 72mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.054% 2g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, onion-flavor vs Valencia Oranges:

• Raw Valencia Oranges contain 15.3 times more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B2, 9.7 times more Vitamin B5, 4.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 274.4 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, onion-flavor vs Valencia Oranges:

• Snacks, corn-based, extruded, onion-flavor have 4.1 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 14 times more Calcium, 3.2 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 12.7 times more Potassium, 1.9 times more Zinc and 439.6 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Valencia Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 7.4 times more Fat, 12.2 times more Saturated Fat and 6.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3, 1.9 times more Carbohydrate, 6.5 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.