Comparing Nutrients in 500 calories OrangesVS Mammy-apple

Weight per 500 calories

Oranges

1064g

Mammy-apple

980g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Oranges or Mammy-apple?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Mammy-apple

88%

500 kcal ▼

Macro Nutrients

Orangesvs Mammy-apple

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

1.3%1.28g

Fat

5.05%4.9g

1.28 gvs4.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.5%0.16g

Saturated Fat

4.17%1.33g

0.16 gvs1.33 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

4.65%0.074g

Omega 3

0%0g

0.074 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

1.13%0.19g

Omega 6

4.56%0.77g

0.19 gvs0.77 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

96%125g

Carbohydrate

94%123g

125 gvs123 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

137%99g

Sugars

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

99 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

67%25.5g

Fiber

77.4%29.4g

25.5 gvs29.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

18%10g

Protein

8.75%4.9g

10 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Mammy-apple

13%117μg

Vitamin A

13%118μg

RAE, retinol activity equivalents

117 μgvs118 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

77%0.93mg

Vitamin B1

16.3%0.2mg

Thiamine

0.93 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

32.7%0.43mg

Vitamin B2

30%0.39mg

Riboflavin

0.43 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

18.8%3mg

Vitamin B3

24.5%3.92mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.92 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

20%1mg

Pantothenic acid

2.66 mgvs1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

49%0.64mg

Vitamin B6

75.4%0.98mg

Pyridoxine

0.64 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

79.8%319μg

Vitamin B9

34.3%137μg

Folates and Folic Acid

319 μgvs137 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

629%566mg

Vitamin C

153%137mg

Ascorbic acid

566 mgvs137 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Orangesvs Mammy-apple

42.6%426mg

Calcium

10.8%108mg

426 mgvs108 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

53%0.48mg

Copper

94%0.84mg

0.48 mgvs0.84 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

13.3%1.06mg

Iron

85.8%6.86mg

1.06 mgvs6.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

25.3%106mg

Magnesium

37.3%157mg

106 mgvs157 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

11.6%0.27mg

Manganese

0.27 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

21.3%149mg

Phosphorus

15.4%108mg

149 mgvs108 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

56.6%1926mg

Potassium

13.6%461mg

1926 mgvs461 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

9.67%5.3μg

Selenium

10.7%5.9μg

5.3 μgvs5.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

9.8%147mg

0 mgvs147 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

6.77%0.74mg

Zinc

8.9%0.98mg

0.74 mgvs0.98 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

25%923g

Water

23%845g

923 gvs845 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Oranges vs Mammy-apple:

Raw Oranges have 4.7 times more Vitamin B1, 2.6 times more Vitamin B5, 2.3 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Mammy-apple.
While Raw Mammy-apple contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw Mammy-apple have similar amounts of Vitamin A and Vitamin B2 per 500 kcal.
Both Raw Oranges as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Mammy-apple:

Raw Oranges have 3.9 times more Calcium, 1.4 times more Phosphorus and 4.2 times more Potassium than Raw Mammy-apple.
While Raw Mammy-apple contains 1.8 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, more Sodium and 1.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Mammy-apple have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 2 times more Protein than Raw Mammy-apple.
While Raw Mammy-apple contains 3.8 times more Fat than Raw Oranges.
Both Raw Oranges and Raw Mammy-apple have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Oranges as well as Raw Mammy-apple have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesMammy-appleVS Valencia OrangesOrangesVS MangosMammy-appleVS Mangos

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Mammy-apple

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Mammy-apple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: