Comparing Nutrients in 500 calories Candies, sesame crunchVS Valencia Oranges

Weight per 500 calories

Candies, sesame crunch

97g

Valencia Oranges

1020g

Candies, sesame crunch have 10.5 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Candies, sesame crunch or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Candies, sesame crunch

55%

37%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Candies, sesame crunchvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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33.3%32.3g

Fat

3.16%3.06g

32.3 gvs3.06 g

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

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14%4.5g

Saturated Fat

1.1%0.36g

4.5 gvs0.36 g

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

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15.3%0.24g

Omega 3

10.2%0.16g

0.24 gvs0.16 g

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

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81.6%14g

Omega 6

2.64%0.45g

14 gvs0.45 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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37.5%48.7g

Carbohydrate

93%121g

48.7 gvs121 g

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

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41.7%30.2g

Sugars

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

30.2 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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19.6%7.46g

Fiber

67%25.5g

7.46 gvs25.5 g

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

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20%11.2g

Protein

19%10.6g

11.2 gvs10.6 g

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

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Vitamins

Candies, sesame crunchvs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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36%0.43mg

Vitamin B1

74%0.89mg

Thiamine

0.43 mgvs0.89 mg

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

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12%0.15mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.15 mgvs0.41 mg

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

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22.4%3.6mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs2.8 mg

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

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0.64%0.032mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.032 mgvs2.55 mg

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

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36.6%0.48mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.48 mgvs0.64 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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12.4%49.4μg

Vitamin B9

99%398μg

Folates and Folic Acid

49.4 μgvs398 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.03%0.16mg

Vitamin E

Tocopherols and Tocotrienols

0.16 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Candies, sesame crunchvs Valencia Oranges

62%619mg

Calcium

41%408mg

619 mgvs408 mg

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

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102%0.92mg

Copper

42%0.38mg

0.92 mgvs0.38 mg

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

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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 .

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51.7%4.14mg

Iron

11.5%0.92mg

4.14 mgvs0.92 mg

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

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58%243mg

Magnesium

24.3%102mg

243 mgvs102 mg

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

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67.8%1.56mg

Manganese

10.2%0.23mg

1.56 mgvs0.23 mg

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

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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 .

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57%399mg

Phosphorus

24.8%173mg

399 mgvs173 mg

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

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8.75%297mg

Potassium

53.7%1827mg

297 mgvs1827 mg

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

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7.05%3.88μg

Selenium

3.88 μgvsNA μg

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

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10.8%162mg

Sodium

0%0mg

162 mgvs0 mg

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

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33%3.64mg

Zinc

5.57%0.61mg

3.64 mgvs0.61 mg

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

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0.058%2.13g

Water

24%881g

2.13 gvs881 g

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

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Lets compare vitamin content per 500 calories of Candies, sesame crunch vs Valencia Oranges:

Candies, sesame crunch have 1.3 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 79.8 times more Vitamin B5, 1.4 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Candies, sesame crunch.
Both Candies, sesame crunch as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Candies, sesame crunch vs Valencia Oranges:

Candies, sesame crunch have 1.5 times more Calcium, 2.4 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.1 times more Potassium and 413.3 times more Water than Candies, sesame crunch.

Comparison of macro-nutrients per 500 calories:

Candies, sesame crunch have 10.5 times more Fat, 12.6 times more Saturated Fat, 1.5 times more Omega 3 and 30.9 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.5 times more Carbohydrate and 3.4 times more Fiber than Candies, sesame crunch.
Both Candies, sesame crunch and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Candies, sesame crunch as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Candies, sesame crunchVS Chewing gumValencia OrangesVS Chewing gumCandies, sesame crunchVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Candies, sesame crunchVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Candies, sesame crunch or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: