Comparing Nutrients in 500 calories Oranges VS Garlic bread, frozen

Weight per 500 calories

• Oranges: 1064g
• Garlic bread, frozen: 143g

Garlic bread, frozen has 7.4 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 Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	45.2% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	46% 59.6g	130g per day for Men 19-50 years
Sugars	137% 99g	7.27% 5.27g	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	1.22% 0.89g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18% 10g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	13% 117μg	2.06% 18.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	9.12% 0.12mg	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	66.4% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.76% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	629% 566mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.14% 13IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	42.6% 426mg	3.86% 38.6mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	17% 0.15mg	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	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	7.82% 33mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	27.4% 0.63mg	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	17.8% 124mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	4.33% 147mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	25% 923g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Garlic bread, frozen:

• Raw Oranges have 6.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 5.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 1980.9 times more Vitamin C than Garlic bread, frozen.
• While Garlic bread, frozen contains 2 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Garlic bread, frozen have similar amounts of Vitamin E per 500 kcal.
• Both Raw Oranges as well as Garlic bread, frozen have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Garlic bread, frozen:

• Raw Oranges have 11 times more Calcium, 3.1 times more Copper, 3.2 times more Magnesium, 13.1 times more Potassium and 20.3 times more Water than Garlic bread, frozen.
• While Garlic bread, frozen contains 4.1 times more Iron, 2.4 times more Manganese, 4.5 times more Selenium, more Sodium and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Garlic bread, frozen have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 2.1 times more Carbohydrate, 18.9 times more Sugars and 7.1 times more Fiber than Garlic bread, frozen.
• While Garlic bread, frozen contains 18.6 times more Fat, 47.3 times more Saturated Fat and 40.2 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Garlic bread, frozen have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Oranges as well as Garlic bread, frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.