Comparing Nutrients in 500 calories Bread, white, commercially prepared, low sodium, no salt VS Oranges

Weight per 500 calories

• Bread, white, commercially prepared, low sodium, no salt: 187g
• Oranges: 1064g

Bread, white, commercially prepared, low sodium, no salt has 5.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Bread, white, commercially prepared, low sodium, no salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Oranges	7%	2%	91%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.95% 6.74g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0.65% 1.87mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	96% 125g	130g per day for Men 19-50 years
Sugars	11% 8.07g	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	11.3% 4.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.43mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	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	52% 208μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.34% 0.056μg	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	2.75% 0.41mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Oranges	Recommended Dietary Allowance
Calcium	20.2% 202mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	71% 5.67mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	25% 176mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	37.2% 558mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, low sodium, no salt vs Oranges:

• Bread, white, commercially prepared, low sodium, no salt has 1.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin E than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Bread, white, commercially prepared, low sodium, no salt 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 Bread, white, commercially prepared, low sodium, no salt vs Oranges:

• Bread, white, commercially prepared, low sodium, no salt has 5.3 times more Iron, 2.7 times more Manganese, 8 times more Selenium, more Sodium and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium, 2 times more Copper, 2.4 times more Magnesium, 8.6 times more Potassium and 13.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, white, commercially prepared, low sodium, no salt has 5.3 times more Fat, 6.9 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 12.3 times more Sugars and 5.9 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.