Nutrients in 500 calories of Oranges

Raw Oranges (Citrus sinensis).

Weight per 500 Calories

Oranges

1064g

Raw Oranges has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Oranges

Energy500 kcal

17.2%

Raw Oranges have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.28 g

1.3%

Raw Oranges have 1.2765957446809 g of Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Raw Oranges have 0.15957446808511 g of Saturated Fat per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.074 g

4.65%

Raw Oranges have 0.074468085106383 g of Omega 3 per 500 calories, which is 4.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.13%

Raw Oranges have 0.19148936170213 g of Omega 6 per 500 calories, which is 1.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Oranges have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate125 g

96%

Raw Oranges have 125 g of Carbohydrate per 500 calories, which is 96% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars99 g

137%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Oranges have 99.468085106383 g of Sugars per 500 calories, which is 137% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber25.5 g

67%

Raw Oranges have 25.531914893617 g of Fiber per 500 calories, which is 67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Oranges have 10 g of Protein per 500 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oranges

Vitamin A117 μg

13%

RAE, retinol activity equivalents

Raw Oranges have 117.02127659574 μg of Vitamin A per 500 calories, which is 13% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.93 mg

77%

Thiamine

Raw Oranges have 0.92553191489362 mg of Vitamin B1 per 500 calories, which is 77% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

32.7%

Riboflavin

Raw Oranges have 0.42553191489362 mg of Vitamin B2 per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33 mg

18.8%

Niacin, nicotinic acid, niacinamide

Raw Oranges have 3 mg of Vitamin B3 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.66 mg

53%

Pantothenic acid

Raw Oranges have 2.6595744680851 mg of Vitamin B5 per 500 calories, which is 53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg

49%

Pyridoxine

Raw Oranges have 0.63829787234043 mg of Vitamin B6 per 500 calories, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9319 μg

79.8%

Folates and Folic Acid

Raw Oranges have 319.14893617021 μg of Vitamin B9 per 500 calories, which is 79.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Oranges have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C566 mg

629%

Ascorbic acid

Raw Oranges have 565.95744680851 mg of Vitamin C per 500 calories, which is 629% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Oranges have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg

12.8%

Tocopherols and Tocotrienols

Raw Oranges have 1.9148936170213 mg of Vitamin E per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw Oranges have 0 μg of Vitamin K per 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oranges

Calcium426 mg

42.6%

Raw Oranges have 425.53191489362 mg of Calcium per 500 calories, which is 42.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53%

Raw Oranges have 0.47872340425532 mg of Copper per 500 calories, which is 53% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.06 mg

13.3%

Raw Oranges have 1.063829787234 mg of Iron per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium106 mg

25.3%

Raw Oranges have 106.3829787234 mg of Magnesium per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.6%

Raw Oranges have 0.26595744680851 mg of Manganese per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus149 mg

21.3%

Raw Oranges have 148.93617021277 mg of Phosphorus per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1926 mg

56.6%

Raw Oranges have 1925.5319148936 mg of Potassium per 500 calories, which is 56.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.3 μg

9.67%

Raw Oranges have 5.3191489361702 μg of Selenium per 500 calories, which is 9.67% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Oranges have 0 mg of Sodium per 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.74 mg

6.77%

Raw Oranges have 0.74468085106383 mg of Zinc per 500 calories, which is 6.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water923 g

25%

Raw Oranges have 922.87234042553 g of Water per 500 calories, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Oranges:

500 calories of Oranges has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B3 and Vitamin E.
It has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 500 calories of Raw Oranges:

500 calories of Oranges is an excellent source of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It has a good amount of Iron, Manganese and Selenium.
It also has some Zinc.
It has no Sodium.

Macronutrients in 500 calories of Raw Oranges:

500 calories of Oranges has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber.
It also has a good amount of Protein.
This fruit has some Omega 3.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Oranges with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Oranges

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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