Comparing Nutrients in 500 calories Navel OrangesVS Pummelo

Weight per 500 calories

Navel Oranges

1020g

Pummelo

1316g

Navel Oranges have 1.3 times more energy per 100g than Pummelo. It has low energy density when compared to other foods. Raw Pummelo having low energy density.

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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Pummelo

92%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Pummelo

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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1.58%1.53g

Fat

0.54%0.53g

1.53 gvs0.53 g

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

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0.54%0.17g

Saturated Fat

0.17 gvsNA g

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

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5.74%0.092g

Omega 3

0.092 gvsNA g

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

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1.4%0.23g

Omega 6

0.23 gvsNA 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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98%128g

Carbohydrate

97%127g

128 gvs127 g

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

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120%86.7g

Sugars

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

86.7 gvsNA g

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

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31.7%23g

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]

23 gvsNA g

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

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%20g

Glucose

20 gvsNA g

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

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%43.7g

Sucrose

43.7 gvsNA g

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

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59%22.4g

Fiber

34.6%13g

22.4 gvs13 g

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

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16.6%9.3g

Protein

18%10g

9.3 gvs10 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Pummelo

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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58%0.69mg

Vitamin B1

37.3%0.45mg

Thiamine

0.69 mgvs0.45 mg

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

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40%0.52mg

Vitamin B2

27.3%0.36mg

Riboflavin

0.52 mgvs0.36 mg

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

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27%4.34mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs2.9 mg

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

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53.3%2.66mg

Vitamin B5

Pantothenic acid

2.66 mgvsNA mg

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

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62%0.81mg

Vitamin B6

36.4%0.47mg

Pyridoxine

0.81 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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86.7%347μg

Vitamin B9

Folates and Folic Acid

347 μgvsNA 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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670%603mg

Vitamin C

892%803mg

Ascorbic acid

603 mgvs803 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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10.2%1.53mg

Vitamin E

Tocopherols and Tocotrienols

1.53 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Navel Orangesvs Pummelo

44%439mg

Calcium

5.26%52.6mg

439 mgvs52.6 mg

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

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44.2%0.4mg

Copper

70%0.63mg

0.4 mgvs0.63 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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16.6%1.33mg

Iron

18%1.45mg

1.33 mgvs1.45 mg

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

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26.7%112mg

Magnesium

18.8%79mg

112 mgvs79 mg

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

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13%0.3mg

Manganese

9.73%0.22mg

0.3 mgvs0.22 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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33.5%235mg

Phosphorus

32%224mg

235 mgvs224 mg

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

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50%1694mg

Potassium

83.6%2842mg

1694 mgvs2842 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.68%10.2mg

Sodium

0.88%13mg

10.2 mgvs13 mg

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

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7.42%0.82mg

Zinc

9.57%1.05mg

0.82 mgvs1.05 mg

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

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23.7%877g

Water

31.7%1172g

877 gvs1172 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 Navel Oranges vs Pummelo:

Raw Navel Oranges have more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Pummelo.
While Raw Pummelo contains 1.3 times more Vitamin C than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Pummelo have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Pummelo:

Raw Navel Oranges have 8.3 times more Calcium, 1.4 times more Magnesium and 1.3 times more Manganese than Raw Pummelo.
While Raw Pummelo contains 1.6 times more Copper, 1.7 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Pummelo have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 1.7 times more Fiber than Raw Pummelo.
Both Raw Navel Oranges and Raw Pummelo have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Navel Oranges as well as Raw Pummelo have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Pummelo

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: