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Comparing Nutrients in 500 calories OrangesVS Navel Oranges

Weight per 500 calories

Oranges
1064g
Navel Oranges
1020g

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

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Navel Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Orangesvs Navel Oranges
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
1.58%1.53g
1.28 gvs1.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.5%0.16g
Saturated Fat
0.54%0.17g
0.16 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g
Omega 3
5.74%0.092g
0.074 gvs0.092 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
1.4%0.23g
0.19 gvs0.23 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
98%128g
125 gvs128 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
137%99g
Sugars
120%86.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
99 gvs86.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
NA
Fructose
31.7%23g
≤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 gvs23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%20g
NA gvs20 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%43.7g
NA gvs43.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g
Fiber
59%22.4g
25.5 gvs22.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
18%10g
Protein
16.6%9.3g
10 gvs9.3 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 Navel Oranges
13%117μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
117 μgvs122 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
58%0.69mg
Thiamine
0.93 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
40%0.52mg
Riboflavin
0.43 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
27%4.34mg
Niacin, nicotinic acid, niacinamide
3 mgvs4.34 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
53.3%2.66mg
Pantothenic acid
2.66 mgvs2.66 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
62%0.81mg
Pyridoxine
0.64 mgvs0.81 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
86.7%347μg
Folates and Folic Acid
319 μgvs347 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
670%603mg
Ascorbic acid
566 mgvs603 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
10.2%1.53mg
Tocopherols and Tocotrienols
1.9 mgvs1.53 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Navel Oranges
42.6%426mg
Calcium
44%439mg
426 mgvs439 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium
53%0.48mg
Copper
44.2%0.4mg
0.48 mgvs0.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
NA
Fluoride
NA
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
16.6%1.33mg
1.06 mgvs1.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
26.7%112mg
106 mgvs112 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
13%0.3mg
0.27 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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
33.5%235mg
149 mgvs235 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
56.6%1926mg
Potassium
50%1694mg
1926 mgvs1694 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium
9.67%5.3μg
Selenium
0%0μg
5.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0%0mg
Sodium
0.68%10.2mg
0 mgvs10.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.77%0.74mg
Zinc
7.42%0.82mg
0.74 mgvs0.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
25%923g
Water
23.7%877g
923 gvs877 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 Navel Oranges:
Comparing minerals per 500 calories for Oranges vs Navel Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

OrangesVS Valencia OrangesNavel OrangesVS Valencia OrangesOrangesVS Florida OrangesNavel OrangesVS Florida Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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