Comparing Nutrients in 500 calories Sugar VS Oranges

Weight per 500 calories

• Sugar: 129g
• Oranges: 1064g

Sugar has 8.2 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 - Sugar or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sugar	0%	0%	100%
Oranges	7%	2%	91%

Macro Nutrients

	Sugar	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	99% 129g	96% 125g	130g per day for Men 19-50 years
Sugars	178% 129g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 129g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sugar	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	12.8% 1.9mg	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

	Sugar	Oranges	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0.81% 0.065mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	0.22% 0.005mg	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	0% 0mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	0.076% 2.6mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.78μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.086% 1.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.12% 0.013mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.001% 0.026g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, more Vitamin B1, 17.3 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Sugars, white granulated.
• Both Sugars, white granulated as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sugar vs Oranges:

• Raw Oranges contain 329.4 times more Calcium, 52.9 times more Copper, 16.5 times more Iron, more Magnesium, 51.5 times more Manganese, more Phosphorus, 745.2 times more Potassium, 6.9 times more Selenium, 57.6 times more Zinc and 35715.2 times more Water than Sugars, white granulated.

Comparison of macro-nutrients per 500 calories:

• Sugars, white granulated have 1.3 times more Sugars than Raw Oranges.
• While Raw Oranges contain more Fiber and more Protein than Sugars, white granulated.
• Both Sugars, white granulated and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sugars, white granulated as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.