Comparing Nutrients in 500 calories Valencia Oranges VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Weight per 500 calories

• Valencia Oranges: 1020g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted: 174g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 5.9 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	5.24% 3.8g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	8.25% 3.14g	38g per day for Men 19-50 years
Protein	19% 10.6g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	9.4% 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	99% 398μg	57% 228μg	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	550% 495mg	0% 0mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	41% 408mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	29% 0.26mg	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	11.5% 0.92mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	9.96% 42mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	43.6% 1mg	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	24.8% 173mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	24% 881g	1.33% 49.3g	3700g per day for Men 19-50 years

Valencia Oranges VS Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame), Toasted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 500 calories of Valencia Oranges have more Vitamin A, 6.4 times more Vitamin B5, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 500 calories of Valencia Oranges have 15.6 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 9 times more Potassium and 17.9 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 8.5 times more Iron, 4.3 times more Manganese, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain similar levels of Phosphorus per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.5 times more Omega 3, 1.2 times more Carbohydrate and 8.1 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 1.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Energy per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide inadequate amounts of Omega 3 and Fiber
• Both Raw Valencia Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide inadequate amounts of Omega 6 in 500 calories.