Comparing Nutrients in 500 calories Valencia OrangesVS Mammy-apple

Weight per 500 calories

Valencia Oranges

1020g

Mammy-apple

980g

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

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Mammy-apple

88%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Mammy-apple

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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3.16%3.06g

Fat

5.05%4.9g

3.06 gvs4.9 g

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

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1.1%0.36g

Saturated Fat

4.17%1.33g

0.36 gvs1.33 g

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

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10.2%0.16g

Omega 3

0%0g

0.16 gvs0 g

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

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2.64%0.45g

Omega 6

4.56%0.77g

0.45 gvs0.77 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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93%121g

Carbohydrate

94%123g

121 gvs123 g

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

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Sugars

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

NA gvsNA 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

77.4%29.4g

25.5 gvs29.4 g

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

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19%10.6g

Protein

8.75%4.9g

10.6 gvs4.9 g

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

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Vitamins

Valencia Orangesvs Mammy-apple

13.6%122μg

Vitamin A

13%118μg

RAE, retinol activity equivalents

122 μgvs118 μg

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

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74%0.89mg

Vitamin B1

16.3%0.2mg

Thiamine

0.89 mgvs0.2 mg

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

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31.4%0.41mg

Vitamin B2

30%0.39mg

Riboflavin

0.41 mgvs0.39 mg

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

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17.5%2.8mg

Vitamin B3

24.5%3.92mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs3.92 mg

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

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51%2.55mg

Vitamin B5

20%1mg

Pantothenic acid

2.55 mgvs1 mg

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

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49.5%0.64mg

Vitamin B6

75.4%0.98mg

Pyridoxine

0.64 mgvs0.98 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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99%398μg

Vitamin B9

34.3%137μg

Folates and Folic Acid

398 μgvs137 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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550%495mg

Vitamin C

153%137mg

Ascorbic acid

495 mgvs137 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Mammy-apple

41%408mg

Calcium

10.8%108mg

408 mgvs108 mg

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

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42%0.38mg

Copper

94%0.84mg

0.38 mgvs0.84 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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11.5%0.92mg

Iron

85.8%6.86mg

0.92 mgvs6.86 mg

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

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24.3%102mg

Magnesium

37.3%157mg

102 mgvs157 mg

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

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10.2%0.23mg

Manganese

0.23 mgvsNA 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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24.8%173mg

Phosphorus

15.4%108mg

173 mgvs108 mg

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

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53.7%1827mg

Potassium

13.6%461mg

1827 mgvs461 mg

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

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Selenium

10.7%5.9μg

NA μgvs5.9 μg

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

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0%0mg

Sodium

9.8%147mg

0 mgvs147 mg

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

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5.57%0.61mg

Zinc

8.9%0.98mg

0.61 mgvs0.98 mg

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

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24%881g

Water

23%845g

881 gvs845 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 Valencia Oranges vs Mammy-apple:

Raw Valencia Oranges have 4.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2.9 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Mammy-apple.
While Raw Mammy-apple contains 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Mammy-apple have similar amounts of Vitamin A and Vitamin B2 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Mammy-apple:

Raw Valencia Oranges have 3.8 times more Calcium, 1.6 times more Phosphorus and 4 times more Potassium than Raw Mammy-apple.
While Raw Mammy-apple contains 2.2 times more Copper, 7.5 times more Iron, 1.5 times more Magnesium, more Sodium and 1.6 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Mammy-apple have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have more Omega 3 and 2.2 times more Protein than Raw Mammy-apple.
While Raw Mammy-apple contains 1.6 times more Fat than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Mammy-apple have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Valencia Oranges as well as Raw Mammy-apple have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesMammy-appleVS Navel OrangesValencia OrangesVS MangosMammy-appleVS Mangos

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Mammy-apple

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: