Comparing Nutrients in 500 calories Toasted Bread VS Navel Oranges

Weight per 500 calories

• Toasted Bread: 160g
• Navel Oranges: 1020g

Toasted Bread has 6.4 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 - Toasted Bread or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toasted Bread	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.82g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	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	68.5% 89g	98% 128g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	19.8% 7.5g	59% 22.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	58.4% 0.7mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	34.3% 137μg	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	0.35% 0.32mg	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	2.56% 0.38mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	26.4% 264mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	81.7% 6.53mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	43% 300mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	23.7% 877g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 2.3 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.5 times more Vitamin B9, 1887.6 times more Vitamin C and 4 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Toasted Wheat Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Toasted Wheat Bread has 4.9 times more Iron, 7.4 times more Manganese, 1.3 times more Phosphorus, more Selenium, 94.1 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Calcium, 1.3 times more Copper, 4.8 times more Potassium and 22.7 times more Water than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Raw Navel Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Wheat Bread has 4.5 times more Fat, 2.8 times more Omega 3, 10.6 times more Omega 6 and 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Carbohydrate, 8.5 times more Sugars and 3 times more Fiber than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Toasted Wheat Bread as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.