Comparing Nutrients in 500 calories OrangesVS Peanut Butter

Weight per 500 calories

Oranges

1064g

Peanut Butter

85g

Smooth Peanut Butter has 12.5 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Peanut Butter

14%

71%

15%

500 kcal ▼

Macro Nutrients

Orangesvs Peanut Butter

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

43.4%42g

1.28 gvs42 g

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

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0.5%0.16g

Saturated Fat

25.3%8.1g

0.16 gvs8.1 g

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

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4.65%0.074g

Omega 3

2.07%0.033g

0.074 gvs0.033 g

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

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1.13%0.19g

Omega 6

56.4%9.6g

0.19 gvs9.6 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

15.7%20.4g

125 gvs20.4 g

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

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137%99g

Sugars

7.62%5.53g

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

99 gvs5.53 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%3.5g

NA gvs3.5 g

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

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Sucrose

%2.03g

NA gvs2.03 g

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

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67%25.5g

Fiber

12.8%4.85g

25.5 gvs4.85 g

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

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18%10g

Protein

33.3%18.6g

10 gvs18.6 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 Peanut Butter

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

7.6%0.091mg

Thiamine

0.93 mgvs0.091 mg

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

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32.7%0.43mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.43 mgvs0.089 mg

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

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18.8%3mg

Vitamin B3

70%11mg

Niacin, nicotinic acid, niacinamide

3 mgvs11 mg

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

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53%2.66mg

Vitamin B5

17.7%0.88mg

Pantothenic acid

2.66 mgvs0.88 mg

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

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49%0.64mg

Vitamin B6

36%0.47mg

Pyridoxine

0.64 mgvs0.47 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

7.44%29.8μg

Folates and Folic Acid

319 μgvs29.8 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

0%0mg

Ascorbic acid

566 mgvs0 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

33.7%5.05mg

Tocopherols and Tocotrienols

1.9 mgvs5.05 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 Peanut Butter

42.6%426mg

Calcium

4.6%46mg

426 mgvs46 mg

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

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53%0.48mg

Copper

54%0.49mg

0.48 mgvs0.49 mg

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

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Fluoride

0.066%2.64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs2.64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg

Iron

23%1.84mg

1.06 mgvs1.84 mg

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

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25.3%106mg

Magnesium

36.2%152mg

106 mgvs152 mg

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

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11.6%0.27mg

Manganese

50.3%1.16mg

0.27 mgvs1.16 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

40.7%285mg

149 mgvs285 mg

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

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56.6%1926mg

Potassium

15%503mg

1926 mgvs503 mg

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

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9.67%5.3μg

Selenium

62.5%34.4μg

5.3 μgvs34.4 μg

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

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0%0mg

Sodium

27%405mg

0 mgvs405 mg

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

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6.77%0.74mg

Zinc

20.6%2.27mg

0.74 mgvs2.27 mg

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

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25%923g

Water

0.036%1.3g

923 gvs1.3 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 Peanut Butter:

Raw Oranges have more Vitamin A, 10.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3 times more Vitamin B5, 1.4 times more Vitamin B6, 10.7 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
While Smooth Peanut Butter contains 3.7 times more Vitamin B3 and 2.6 times more Vitamin E than Raw Oranges.
Both Raw Oranges as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Peanut Butter:

Raw Oranges have 9.3 times more Calcium, 3.8 times more Potassium and 700.2 times more Water than Smooth Peanut Butter.
While Smooth Peanut Butter contains 1.7 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 6.5 times more Selenium, more Sodium and 3 times more Zinc than Raw Oranges.
Both Raw Oranges and Smooth Peanut Butter have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 6.1 times more Carbohydrate, 18 times more Sugars and 5.3 times more Fiber than Smooth Peanut Butter.
While Smooth Peanut Butter contains 33 times more Fat, 50.7 times more Saturated Fat, 50.1 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
Both Raw Oranges and Smooth Peanut Butter have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Smooth Peanut Butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesPeanut ButterVS Valencia OrangesOrangesVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Peanut Butter

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: