Comparing Nutrients in 500 calories Oranges VS Toasted Multi-grain Bread

Weight per 500 calories

• Oranges: 1064g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 6.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	63% 81.8g	130g per day for Men 19-50 years
Sugars	137% 99g	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	37% 14g	38g per day for Men 19-50 years
Protein	18% 10g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	38% 0.5mg	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	79.8% 319μg	30.4% 122μg	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	629% 566mg	0.19% 0.17mg	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	12.8% 1.9mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	42.6% 426mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	59.2% 0.53mg	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	13.3% 1.06mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	166% 3.82mg	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	21.3% 149mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25% 923g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Toasted Multi-grain Bread:

• Raw Oranges have more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 3259.9 times more Vitamin C and 2.8 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.5 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Toasted Multi-grain Bread:

• Raw Oranges have 2.2 times more Calcium, 4.4 times more Potassium and 16.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 4.4 times more Iron, 1.4 times more Magnesium, 14.4 times more Manganese, 2.9 times more Phosphorus, 11.7 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Toasted Multi-grain Bread with Whole-grain have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.5 times more Carbohydrate, 8.3 times more Sugars and 1.8 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 6.3 times more Fat, 10.3 times more Saturated Fat, 5.2 times more Omega 3, 16.4 times more Omega 6 and 2.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.