Comparing Nutrients in 500 calories French Bread VS Navel Oranges

Weight per 500 calories

• French Bread: 184g
• Navel Oranges: 1020g

French Bread has 5.6 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 - French Bread or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	French Bread	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	98% 128g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	120% 86.7g	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	1.3% 0.94g	31.7% 23g	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	% 0.74g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.7g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	59% 22.4g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	French Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	62% 0.81mg	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	56.5% 226μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	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	2.57% 0.39mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	9.56% 96mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	44.2% 0.4mg	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	90% 7.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	13% 0.3mg	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	27.6% 193mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	6.33% 215mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Bread vs Navel Oranges:

• French or Vienna Bread includes Sourdough have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.2 times more Vitamin B5, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 4 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough 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 French Bread vs Navel Oranges:

• French or Vienna Bread includes Sourdough have 5.4 times more Iron, 3.6 times more Manganese, more Selenium, 108.4 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.6 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium, 7.9 times more Potassium and 14.5 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Navel Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• French or Vienna Bread includes Sourdough have 1.3 times more Omega 3, 6.2 times more Omega 6 and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate, 10.2 times more Sugars, 24.5 times more Fructose and 5.6 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.