Comparing Nutrients in 500 calories Rice Bran Bread VS Oranges

Weight per 500 calories

• Rice Bran Bread: 206g
• Oranges: 1064g

Rice Bran Bread has 5.2 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 - Rice Bran Bread or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Rice Bran Bread	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.76% 9.47g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	69% 89.5g	96% 125g	130g per day for Men 19-50 years
Sugars	13.3% 9.6g	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	26.5% 10g	67% 25.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rice Bran 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	112% 1.34mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	44.2% 177μg	79.8% 319μg	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	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	8.9% 1.34mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Oranges	Recommended Dietary Allowance
Calcium	14% 142mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	93% 7.43mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	39% 165mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	52.3% 366mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice Bran Bread vs Oranges:

• Rice Bran Bread has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Rice Bran Bread.
• Both Rice Bran Bread and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Rice Bran Bread as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice Bran Bread vs Oranges:

• Rice Bran Bread has 7 times more Iron, 1.5 times more Magnesium, 12.3 times more Manganese, 2.5 times more Phosphorus, 11.1 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3 times more Calcium, 1.3 times more Copper, 4.4 times more Potassium and 10.9 times more Water than Rice Bran Bread.

Comparison of macro-nutrients per 500 calories:

• Rice Bran Bread has 7.4 times more Fat, 2.9 times more Omega 3, 17.8 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 10.4 times more Sugars and 2.5 times more Fiber than Rice Bran Bread.
• Both Rice Bran Bread and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Rice Bran Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.