Comparing Nutrients in 500 calories Canned Boston Brown Bread VS Valencia Oranges

Weight per 500 calories

• Canned Boston Brown Bread: 256g
• Valencia Oranges: 1020g

Canned Boston Brown Bread has 4 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Boston Brown Bread or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Boston Brown Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0.88% 2.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	93% 121g	130g per day for Men 19-50 years
Sugars	8.56% 6.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	67% 25.5g	38g per day for Men 19-50 years
Protein	24% 13.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.12% 64μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.05% 28.2μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.07% 0.026μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.47% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.34% 6.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 179mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	67.3% 5.4mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	10.2% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41% 287mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1618mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	3.27% 121g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Boston Brown Bread vs Valencia Oranges:

• Raw Valencia Oranges contain 1.9 times more Vitamin A, 24.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned Boston Brown Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Boston Brown Bread vs Valencia Oranges:

• Canned Boston Brown Bread has 5.9 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 1.7 times more Phosphorus, more Sodium and 2.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Calcium, 1.8 times more Copper, 2.2 times more Potassium and 7.3 times more Water than Canned Boston Brown Bread.

Comparison of macro-nutrients per 500 calories:

• Canned Boston Brown Bread has 2.9 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Fiber than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Canned Boston Brown Bread as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.