Comparing Nutrients in 500 calories Refrigerated Whole Wheat Naan Bread VS Oranges with Peel

Weight per 500 calories

• Refrigerated Whole Wheat Naan Bread: 175g
• Oranges with Peel: 794g

Refrigerated Whole Wheat Naan Bread has 4.5 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.82% 0.061g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0.6% 1.75mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	95% 123g	130g per day for Men 19-50 years
Sugars	8.2% 5.94g	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	1.93% 1.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	94% 35.7g	38g per day for Men 19-50 years
Protein	32% 18g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	56.8% 0.74mg	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% 28μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.3% 103mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	50.3% 0.45mg	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	38% 3.02mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	NA	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	47% 329mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.65% 61g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Refrigerated Whole Wheat Naan Bread vs Oranges with Peel :

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 29.5 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Refrigerated Whole Wheat Naan Bread vs Oranges with Peel :

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.9 times more Phosphorus, 3.6 times more Selenium, 51.4 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.4 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 4.8 times more Potassium and 10.7 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Raw Oranges with Peel have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 4.9 times more Fat, 18.3 times more Saturated Fat, 6.1 times more Omega 6 and 1.7 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Omega 3, 1.5 times more Carbohydrate and 4.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Raw Oranges with Peel have similar amounts of Energy per 500 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.