Comparing Nutrients in 500 calories Toasted Oatmeal Bread VS Navel Oranges

Weight per 500 calories

• Toasted Oatmeal Bread: 171g
• Navel Oranges: 1020g

Toasted Oatmeal Bread has 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.

Discover which food has more nutrients per 500 calories - Toasted Oatmeal Bread or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toasted Oatmeal Bread	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	11.6% 0.18g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	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	69.4% 90g	98% 128g	130g per day for Men 19-50 years
Sugars	21% 15g	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	59% 22.4g	38g per day for Men 19-50 years
Protein	28% 15.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.95% 8.56μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.25% 0.41mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	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	22.7% 91μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.43% 0.034μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.51mg	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	6.05% 0.91mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.43% 2.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	12.3% 123mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	63% 5.03mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70.2mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	33.5% 235mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.44% 53.4g	23.7% 877g	3700g per day for Men 19-50 years

Toasted Oatmeal Bread VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Oatmeal Bread or Navel Oranges?

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

• 500 calories of Toasted Oatmeal Bread have 1.2 times more Vitamin B3 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 14.3 times more Vitamin A, 1.3 times more Vitamin B2, 6.5 times more Vitamin B5, 7 times more Vitamin B6, 3.8 times more Vitamin B9, 1174 times more Vitamin C and 1.7 times more Vitamin E than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Navel Oranges provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E
• Both Toasted Oatmeal Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Toasted Oatmeal Bread vs Navel Oranges:

• 500 calories of Toasted Oatmeal Bread have 3.8 times more Iron, 5.9 times more Manganese, more Selenium, 81.6 times more Sodium and 2.3 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 3.6 times more Calcium, 1.6 times more Magnesium, 6.4 times more Potassium and 16.4 times more Water than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Navel Oranges contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Toasted Oatmeal Bread lack sufficient amounts of Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Oatmeal Bread have 2 times more Omega 3, 12.7 times more Omega 6 and 1.7 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate, 5.7 times more Sugars and 3 times more Fiber than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6