Comparing Nutrients in 500 calories NectarinesVS Valencia Oranges

Weight per 500 calories

Nectarines

1136g

Valencia Oranges

1020g

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

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

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Nectarinesvs 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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3.75%3.64g

Fat

3.16%3.06g

3.64 gvs3.06 g

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

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0.89%0.28g

Saturated Fat

1.1%0.36g

0.28 gvs0.36 g

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

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1.42%0.023g

Omega 3

10.2%0.16g

0.023 gvs0.16 g

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

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7.4%1.26g

Omega 6

2.64%0.45g

1.26 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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92%120g

Carbohydrate

93%121g

120 gvs121 g

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

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124%89.7g

Sugars

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

89.7 gvsNA g

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

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21.5%15.6g

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]

15.6 gvsNA g

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

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%18g

Glucose

18 gvsNA g

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

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%55.3g

Sucrose

55.3 gvsNA g

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

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51%19.3g

Fiber

67%25.5g

19.3 gvs25.5 g

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

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21.5%12g

Protein

19%10.6g

12 gvs10.6 g

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

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Vitamins

Nectarinesvs Valencia Oranges

21.5%193μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

193 μgvs122 μg

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

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32%0.39mg

Vitamin B1

74%0.89mg

Thiamine

0.39 mgvs0.89 mg

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

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23.6%0.31mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.31 mgvs0.41 mg

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

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80%12.8mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

12.8 mgvs2.8 mg

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

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42%2.1mg

Vitamin B5

51%2.55mg

Pantothenic acid

2.1 mgvs2.55 mg

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

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22%0.28mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.28 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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14.2%57μg

Vitamin B9

99%398μg

Folates and Folic Acid

57 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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68%61.4mg

Vitamin C

550%495mg

Ascorbic acid

61.4 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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58.3%8.75mg

Vitamin E

Tocopherols and Tocotrienols

8.75 mgvsNA mg

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

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21%25μg

Vitamin K

Phytomenadione or phylloquinone

25 μgvsNA μg

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

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Minerals

Nectarinesvs Valencia Oranges

6.8%68mg

Calcium

41%408mg

68 mgvs408 mg

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

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109%0.98mg

Copper

42%0.38mg

0.98 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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39.8%3.2mg

Iron

11.5%0.92mg

3.2 mgvs0.92 mg

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

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24.4%102mg

Magnesium

24.3%102mg

102 mgvs102 mg

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

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26.7%0.61mg

Manganese

10.2%0.23mg

0.61 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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42.2%295mg

Phosphorus

24.8%173mg

295 mgvs173 mg

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

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67%2284mg

Potassium

53.7%1827mg

2284 mgvs1827 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

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

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17.6%1.93mg

Zinc

5.57%0.61mg

1.93 mgvs0.61 mg

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

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27%995g

Water

24%881g

995 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 Nectarines vs Valencia Oranges:

Raw Nectarines have 1.6 times more Vitamin A and 4.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 7 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Nectarines vs Valencia Oranges:

Raw Nectarines have 2.6 times more Copper, 3.5 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Calcium than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Nectarines have 2.8 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 7.2 times more Omega 3 and 1.3 times more Fiber than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

NectarinesVS OheloberriesValencia OrangesVS OheloberriesNectarinesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories NectarinesVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: