Comparing Nutrients in 500 calories Tart, breakfast, low fatVS Navel Oranges

Weight per 500 calories

Tart, breakfast, low fat

134g

Navel Oranges

1020g

Tart, breakfast, low fat has 7.6 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Tart, breakfast, low fat or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Tart, breakfast, low fat

14%

82%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Tart, breakfast, low fatvs 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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8.3%8.05g

Fat

1.58%1.53g

8.05 gvs1.53 g

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

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5.85%1.87g

Saturated Fat

0.54%0.17g

1.87 gvs0.17 g

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

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1.93%0.031g

Omega 3

5.74%0.092g

0.031 gvs0.092 g

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

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6.77%1.15g

Omega 6

1.4%0.23g

1.15 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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79.4%103g

Carbohydrate

98%128g

103 gvs128 g

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

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9.03%6.55g

Sugars

120%86.7g

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

6.55 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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5.3%2g

Fiber

59%22.4g

2 gvs22.4 g

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

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9.58%5.36g

Protein

16.6%9.3g

5.36 gvs9.3 g

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

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Vitamins

Tart, breakfast, low fatvs Navel Oranges

42.6%383μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

383 μgvs122 μg

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

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32%0.38mg

Vitamin B1

58%0.69mg

Thiamine

0.38 mgvs0.69 mg

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

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56.8%0.74mg

Vitamin B2

40%0.52mg

Riboflavin

0.74 mgvs0.52 mg

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

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32%5.1mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs4.34 mg

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

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Vitamin B5

53.3%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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39.3%0.51mg

Vitamin B6

62%0.81mg

Pyridoxine

0.51 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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33.6%134μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

134 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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5.68%5.1mg

Vitamin C

670%603mg

Ascorbic acid

5.1 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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4.75%0.71mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.71 mgvs1.53 mg

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

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0.45%0.54μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.54 μgvs0 μg

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

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Minerals

Tart, breakfast, low fatvs Navel Oranges

5.9%59mg

Calcium

44%439mg

59 mgvs439 mg

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

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11%0.098mg

Copper

44.2%0.4mg

0.098 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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57.5%4.6mg

Iron

16.6%1.33mg

4.6 mgvs1.33 mg

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

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14%59mg

Magnesium

26.7%112mg

59 mgvs112 mg

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

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Manganese

13%0.3mg

NA 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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18%125mg

Phosphorus

33.5%235mg

125 mgvs235 mg

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

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2.6%88.7mg

Potassium

50%1694mg

88.7 mgvs1694 mg

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

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31.5%17.3μg

Selenium

0%0μg

17.3 μgvs0 μg

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

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32.3%485mg

Sodium

0.68%10.2mg

485 mgvs10.2 mg

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

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3.42%0.38mg

Zinc

7.42%0.82mg

0.38 mgvs0.82 mg

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

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0.44%16g

Water

23.7%877g

16 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 Tart, breakfast, low fat vs Navel Oranges:

Tart, breakfast, low fat has 3.1 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, 118.1 times more Vitamin C and 2.1 times more Vitamin E than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Raw Navel Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Tart, breakfast, low fat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Tart, breakfast, low fat vs Navel Oranges:

Tart, breakfast, low fat has 3.5 times more Iron, more Selenium and 47.6 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 7.4 times more Calcium, 4.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 19.1 times more Potassium, 2.2 times more Zinc and 54.2 times more Water than Tart, breakfast, low fat.

Comparison of macro-nutrients per 500 calories:

Tart, breakfast, low fat has 5.3 times more Fat, 10.8 times more Saturated Fat and 4.9 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 3 times more Omega 3, 13.3 times more Sugars, 11.1 times more Fiber and 1.7 times more Protein than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Tart, breakfast, low fat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tart, breakfast, low fatVS Archway Home Style Cookies, Sugar Free OatmealNavel OrangesVS Archway Home Style Cookies, Sugar Free OatmealTart, breakfast, low fatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Tart, breakfast, low fatVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Tart, breakfast, low fat or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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