Comparing Nutrients in 500 calories Valencia OrangesVS Navel Oranges

Weight per 500 calories

Valencia Oranges

1020g

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 - Valencia Oranges or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Valencia 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 .

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3.16%3.06g

Fat

1.58%1.53g

3.06 gvs1.53 g

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

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1.1%0.36g

Saturated Fat

0.54%0.17g

0.36 gvs0.17 g

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

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10.2%0.16g

Omega 3

5.74%0.092g

0.16 gvs0.092 g

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

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2.64%0.45g

Omega 6

1.4%0.23g

0.45 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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93%121g

Carbohydrate

98%128g

121 gvs128 g

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

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Sugars

120%86.7g

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

NA gvs86.7 g

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

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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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Glucose

%20g

NA gvs20 g

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

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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 .

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19%10.6g

Protein

16.6%9.3g

10.6 gvs9.3 g

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

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Vitamins

Valencia Orangesvs Navel Oranges

13.6%122μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

122 μgvs122 μg

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

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74%0.89mg

Vitamin B1

58%0.69mg

Thiamine

0.89 mgvs0.69 mg

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

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31.4%0.41mg

Vitamin B2

40%0.52mg

Riboflavin

0.41 mgvs0.52 mg

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

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17.5%2.8mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.34 mg

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

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51%2.55mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

2.55 mgvs2.66 mg

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

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49.5%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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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

86.7%347μg

Folates and Folic Acid

398 μgvs347 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

670%603mg

Ascorbic acid

495 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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Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

NA mgvs1.53 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Navel Oranges

41%408mg

Calcium

44%439mg

408 mgvs439 mg

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

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42%0.38mg

Copper

44.2%0.4mg

0.38 mgvs0.4 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

16.6%1.33mg

0.92 mgvs1.33 mg

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

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24.3%102mg

Magnesium

26.7%112mg

102 mgvs112 mg

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

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10.2%0.23mg

Manganese

13%0.3mg

0.23 mgvs0.3 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

33.5%235mg

173 mgvs235 mg

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

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53.7%1827mg

Potassium

50%1694mg

1827 mgvs1694 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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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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5.57%0.61mg

Zinc

7.42%0.82mg

0.61 mgvs0.82 mg

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

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24%881g

Water

23.7%877g

881 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 Valencia Oranges vs Navel Oranges:

Raw Valencia Oranges have 1.3 times more Vitamin B1 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C per 500 kcal.
Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Navel Oranges:

Raw Navel Oranges contain 1.4 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.8 times more Omega 3 than Raw Navel Oranges.
Both Raw Valencia Oranges and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: