Comparing Nutrients in 500 calories OrangesVS Leeks

Weight per 500 calories

Oranges

1064g

Leeks

820g

Raw Leeks have 1.3 times more energy per unit of mass than Raw Oranges, which is low in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Leeks

87%

500 kcal ▼

Macro Nutrients

Orangesvs Leeks

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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1.3%1.28g

Fat

2.54%2.46g

1.28 gvs2.46 g

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

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0.5%0.16g

Saturated Fat

1.02%0.33g

0.16 gvs0.33 g

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

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4.65%0.074g

Omega 3

50.7%0.81g

0.074 gvs0.81 g

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

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1.13%0.19g

Omega 6

3.23%0.55g

0.19 gvs0.55 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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96%125g

Carbohydrate

89.2%116g

125 gvs116 g

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

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137%99g

Sugars

44%32g

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

99 gvs32 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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67%25.5g

Fiber

39%14.8g

25.5 gvs14.8 g

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

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18%10g

Protein

22%12.3g

10 gvs12.3 g

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

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Vitamins

Orangesvs Leeks

13%117μg

Vitamin A

75.6%680μg

RAE, retinol activity equivalents

117 μgvs680 μg

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

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77%0.93mg

Vitamin B1

41%0.49mg

Thiamine

0.93 mgvs0.49 mg

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

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32.7%0.43mg

Vitamin B2

19%0.25mg

Riboflavin

0.43 mgvs0.25 mg

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

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18.8%3mg

Vitamin B3

20.5%3.28mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.28 mg

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

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53%2.66mg

Vitamin B5

23%1.15mg

Pantothenic acid

2.66 mgvs1.15 mg

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

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49%0.64mg

Vitamin B6

147%1.9mg

Pyridoxine

0.64 mgvs1.9 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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79.8%319μg

Vitamin B9

131%525μg

Folates and Folic Acid

319 μgvs525 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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629%566mg

Vitamin C

109%98mg

Ascorbic acid

566 mgvs98 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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12.8%1.9mg

Vitamin E

50.3%7.54mg

Tocopherols and Tocotrienols

1.9 mgvs7.54 mg

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

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0%0μg

Vitamin K

321%385μg

Phytomenadione or phylloquinone

0 μgvs385 μg

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

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Minerals

Orangesvs Leeks

42.6%426mg

Calcium

48.4%484mg

426 mgvs484 mg

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

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53%0.48mg

Copper

109%0.98mg

0.48 mgvs0.98 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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13.3%1.06mg

Iron

215%17.2mg

1.06 mgvs17.2 mg

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

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25.3%106mg

Magnesium

54.6%230mg

106 mgvs230 mg

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

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11.6%0.27mg

Manganese

171%3.94mg

0.27 mgvs3.94 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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21.3%149mg

Phosphorus

41%287mg

149 mgvs287 mg

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

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56.6%1926mg

Potassium

43.4%1475mg

1926 mgvs1475 mg

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

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9.67%5.3μg

Selenium

15%8.2μg

5.3 μgvs8.2 μg

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

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0%0mg

Sodium

11%164mg

0 mgvs164 mg

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

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6.77%0.74mg

Zinc

8.94%0.98mg

0.74 mgvs0.98 mg

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

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25%923g

Water

18.4%680g

923 gvs680 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 Oranges vs Leeks:

Raw Oranges have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5 and 5.8 times more Vitamin C than Raw Leeks.
While Raw Leeks contain 5.8 times more Vitamin A, 3 times more Vitamin B6, 1.6 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Leeks have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Oranges as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Leeks:

Raw Oranges have 1.3 times more Potassium and 1.4 times more Water than Raw Leeks.
While Raw Leeks contain 2.1 times more Copper, 16.2 times more Iron, 2.2 times more Magnesium, 14.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Leeks have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 3.1 times more Sugars and 1.7 times more Fiber than Raw Leeks.
While Raw Leeks contain 10.9 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Raw Leeks have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Oranges as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesLeeksVS Valencia OrangesOrangesVS Boiled LeeksLeeksVS Boiled Leeks

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Leeks

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: