Comparing Nutrients in 500 calories OrangesVS Watercress

Weight per 500 calories

Oranges

1064g

Watercress

4546g

Oranges have 4.3 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Watercress

60%

34%

500 kcal ▼

Macro Nutrients

Orangesvs Watercress

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

4.7%4.55g

1.28 gvs4.55 g

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

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0.5%0.16g

Saturated Fat

3.84%1.23g

0.16 gvs1.23 g

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

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4.65%0.074g

Omega 3

65.3%1.05g

0.074 gvs1.05 g

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

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1.13%0.19g

Omega 6

3.2%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

45%58.6g

125 gvs58.6 g

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

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137%99g

Sugars

12.5%9.1g

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

99 gvs9.1 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

60%22.7g

25.5 gvs22.7 g

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

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18%10g

Protein

187%105g

10 gvs105 g

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

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Vitamins

Orangesvs Watercress

13%117μg

Vitamin A

808%7273μg

RAE, retinol activity equivalents

117 μgvs7273 μg

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

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77%0.93mg

Vitamin B1

341%4.1mg

Thiamine

0.93 mgvs4.1 mg

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

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32.7%0.43mg

Vitamin B2

420%5.45mg

Riboflavin

0.43 mgvs5.45 mg

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

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18.8%3mg

Vitamin B3

57%9.1mg

Niacin, nicotinic acid, niacinamide

3 mgvs9.1 mg

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

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53%2.66mg

Vitamin B5

282%14mg

Pantothenic acid

2.66 mgvs14 mg

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

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49%0.64mg

Vitamin B6

451%5.86mg

Pyridoxine

0.64 mgvs5.86 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

102%409μg

Folates and Folic Acid

319 μgvs409 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

2172%1955mg

Ascorbic acid

566 mgvs1955 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

303%45.5mg

Tocopherols and Tocotrienols

1.9 mgvs45.5 mg

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

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0%0μg

Vitamin K

9470%11364μg

Phytomenadione or phylloquinone

0 μgvs11364 μg

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

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Minerals

Orangesvs Watercress

42.6%426mg

Calcium

545%5455mg

426 mgvs5455 mg

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

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53%0.48mg

Copper

389%3.5mg

0.48 mgvs3.5 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

114%9.1mg

1.06 mgvs9.1 mg

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

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25.3%106mg

Magnesium

227%955mg

106 mgvs955 mg

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

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11.6%0.27mg

Manganese

482%11mg

0.27 mgvs11 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

390%2727mg

149 mgvs2727 mg

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

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56.6%1926mg

Potassium

441%15000mg

1926 mgvs15000 mg

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

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9.67%5.3μg

Selenium

74.4%41μg

5.3 μgvs41 μg

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

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0%0mg

Sodium

124%1864mg

0 mgvs1864 mg

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

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6.77%0.74mg

Zinc

45.5%5mg

0.74 mgvs5 mg

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

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25%923g

Water

117%4323g

923 gvs4323 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 Watercress:

Raw Watercress contain 62.1 times more Vitamin A, 4.4 times more Vitamin B1, 12.8 times more Vitamin B2, 3 times more Vitamin B3, 5.3 times more Vitamin B5, 9.2 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin C, 23.7 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Watercress:

Raw Watercress contain 12.8 times more Calcium, 7.3 times more Copper, 8.5 times more Iron, 9 times more Magnesium, 41.7 times more Manganese, 18.3 times more Phosphorus, 7.8 times more Potassium, 7.7 times more Selenium, more Sodium, 6.7 times more Zinc and 4.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 2.1 times more Carbohydrate and 10.9 times more Sugars than Raw Watercress.
While Raw Watercress contain 14 times more Omega 3 and 10.5 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Watercress have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Oranges as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesWatercressVS Valencia OrangesOrangesVS WaxgourdWatercressVS Waxgourd

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Watercress

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: