Comparing Nutrients in 500 calories Snacks, corn cakes VS Navel Oranges

Weight per 500 calories

• Snacks, corn cakes: 129g
• Navel Oranges: 1020g

Snacks, corn cakes have 7.9 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, corn cakes or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, corn cakes	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.42% 0.039g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	98% 128g	130g per day for Men 19-50 years
Sugars	42% 30.3g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	6.46% 2.45g	59% 22.4g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	10% 90μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	62% 0.81mg	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	6.14% 24.5μg	86.7% 347μg	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	0% 0mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Navel Oranges	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	44.2% 0.4mg	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	22.6% 1.8mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	13% 0.3mg	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	29% 203mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	23.7% 877g	3700g per day for Men 19-50 years

Snacks, Corn Cakes VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, corn cakes or Navel Oranges?

Lets compare vitamin content per 500 calories of Snacks, corn cakes vs Navel Oranges:

• 500 calories of Snacks, corn cakes have 1.5 times more Vitamin B3 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.4 times more Vitamin A, 2.1 times more Vitamin B1, 8.1 times more Vitamin B2, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes.
• 500 calories of Snacks, corn cakes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Snacks, corn cakes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, corn cakes vs Navel Oranges:

• 500 calories of Snacks, corn cakes have 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 7.9 times more Manganese, more Selenium, 61.8 times more Sodium and 3.2 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 17.9 times more Calcium, 8.4 times more Potassium and 147.6 times more Water than Snacks, corn cakes.
• Both Snacks, corn cakes and Navel Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Snacks, corn cakes lack sufficient amounts of Calcium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navel Oranges contain 2.9 times more Sugars and 9.1 times more Fiber than Snacks, corn cakes.
• Both Snacks, corn cakes and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Snacks, corn cakes provide inadequate amounts of Fiber
• Both Snacks, corn cakes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.