Comparing Nutrients in 500 calories White Reduced-calorie Bread VS Oranges

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Oranges: 1064g

White Reduced-calorie Bread has 4.4 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oranges	7%	2%	91%

Macro Nutrients

	White Reduced-calorie Bread	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	96% 125g	130g per day for Men 19-50 years
Sugars	16% 11.5g	137% 99g	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	61.7% 23.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	37.5% 21g	18% 10g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	49% 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	57.4% 229μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	629% 566mg	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	3.06% 0.46mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oranges	Recommended Dietary Allowance
Calcium	22.7% 227mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	53% 0.48mg	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	96% 7.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	11.6% 0.27mg	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	41.8% 292mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	2.8% 104g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Reduced-calorie Bread vs Oranges:

• White Reduced-calorie Bread has 1.6 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9, 468.6 times more Vitamin C and 4.2 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Oranges:

• White Reduced-calorie Bread has 1.7 times more Copper, 7.2 times more Iron, 3.6 times more Manganese, 2 times more Phosphorus, 9.9 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium, 1.9 times more Magnesium, 10.5 times more Potassium and 8.9 times more Water than White Reduced-calorie Bread.

Comparison of macro-nutrients per 500 calories:

• White Reduced-calorie Bread has 4.7 times more Fat, 6.7 times more Omega 6 and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.7 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.