Comparing Nutrients in 500 calories Potherb JuteVS Valencia Oranges

Weight per 500 calories

Potherb Jute

1471g

Valencia Oranges

1020g

Raw Valencia Oranges have 1.4 times more energy per unit of mass than Raw Potherb Jute, which is low in comparison to other foods. Potherb Jute having low energy density.

Which food has more nutrients per 500 calories - Potherb Jute or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Potherb Jutevs 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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3.8%3.68g

Fat

3.16%3.06g

3.68 gvs3.06 g

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

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1.75%0.56g

Saturated Fat

1.1%0.36g

0.56 gvs0.36 g

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

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1.84%0.029g

Omega 3

10.2%0.16g

0.029 gvs0.16 g

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

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10%1.72g

Omega 6

2.64%0.45g

1.72 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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65.6%85.3g

Carbohydrate

93%121g

85.3 gvs121 g

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

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Sugars

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

NA 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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Fiber

67%25.5g

NA gvs25.5 g

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

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122%68.4g

Protein

19%10.6g

68.4 gvs10.6 g

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

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Vitamins

Potherb Jutevs Valencia Oranges

454%4088μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

4088 μgvs122 μg

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

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163%1.96mg

Vitamin B1

74%0.89mg

Thiamine

1.96 mgvs0.89 mg

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

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618%8.03mg

Vitamin B2

31.4%0.41mg

Riboflavin

8.03 mgvs0.41 mg

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

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116%18.5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

18.5 mgvs2.8 mg

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

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21%1.06mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.06 mgvs2.55 mg

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

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679%8.82mg

Vitamin B6

49.5%0.64mg

Pyridoxine

8.82 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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452%1809μg

Vitamin B9

99%398μg

Folates and Folic Acid

1809 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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605%544mg

Vitamin C

550%495mg

Ascorbic acid

544 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Potherb Jutevs Valencia Oranges

306%3059mg

Calcium

41%408mg

3059 mgvs408 mg

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

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417%3.75mg

Copper

42%0.38mg

3.75 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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875%70mg

Iron

11.5%0.92mg

70 mgvs0.92 mg

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

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224%941mg

Magnesium

24.3%102mg

941 mgvs102 mg

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

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78.6%1.8mg

Manganese

10.2%0.23mg

1.8 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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174%1221mg

Phosphorus

24.8%173mg

1221 mgvs173 mg

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

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242%8221mg

Potassium

53.7%1827mg

8221 mgvs1827 mg

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

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24%13.2μg

Selenium

13.2 μgvsNA μg

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

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7.84%118mg

Sodium

0%0mg

118 mgvs0 mg

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

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106%11.6mg

Zinc

5.57%0.61mg

11.6 mgvs0.61 mg

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

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35%1290g

Water

24%881g

1290 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 Potherb Jute vs Valencia Oranges:

Raw Potherb Jute has 33.4 times more Vitamin A, 2.2 times more Vitamin B1, 19.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13.7 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Vitamin B5 than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Valencia Oranges have similar amounts of Vitamin C per 500 kcal.
Both Raw Potherb Jute as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potherb Jute vs Valencia Oranges:

Raw Potherb Jute has 7.5 times more Calcium, 9.9 times more Copper, 76.2 times more Iron, 9.2 times more Magnesium, 7.7 times more Manganese, 7 times more Phosphorus, 4.5 times more Potassium, more Sodium, 19 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Potherb Jute has 3.8 times more Omega 6 and 6.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.6 times more Omega 3 and 1.4 times more Carbohydrate than Raw Potherb Jute.
Both Raw Potherb Jute and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Raw Potherb Jute as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Potherb JuteVS Boiled Potherb JuteValencia OrangesVS Boiled Potherb JutePotherb JuteVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Potherb JuteVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Potherb Jute or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: