Comparing Nutrients in 500 calories Sweeteners, sugar substitute, granulated, brown VS Oranges

Weight per 500 calories

• Sweeteners, sugar substitute, granulated, brown: 144g
• Oranges: 1064g

Sweeteners, sugar substitute, granulated, brown have 7.4 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 - Sweeteners, sugar substitute, granulated, brown or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	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	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	96% 125g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.28% 0.86g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.66% 0.022mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.66% 0.022mg	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	NA	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Oranges	Recommended Dietary Allowance
Calcium	127% 1267mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	1.12% 0.01mg	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	2.9% 0.23mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.65mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.38% 0.032mg	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	1.65% 11.5mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	1.65% 56mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.058mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.36% 13g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweeteners, sugar substitute, granulated, brown vs Oranges:

• Raw Oranges contain 42.8 times more Vitamin B1, 19.7 times more Vitamin B2, 23.1 times more Vitamin B5 and 29.5 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 500 calories for Sweeteners, sugar substitute, granulated, brown vs Oranges:

• Sweeteners, sugar substitute, granulated, brown have 3 times more Calcium and more Sodium than Raw Oranges.
• While Raw Oranges contain 47.5 times more Copper, 4.6 times more Iron, 12.3 times more Magnesium, 8.4 times more Manganese, 12.9 times more Phosphorus, 34.3 times more Potassium, 12.9 times more Zinc and 70.1 times more Water than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 17.1 times more Sugars, 29.5 times more Fiber and 3.4 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweeteners, sugar substitute, granulated, brown as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.