Comparing Nutrients in 500 calories Valencia Oranges VS Cinnamon Bread

Weight per 500 calories

• Valencia Oranges: 1020g
• Cinnamon Bread: 198g

Cinnamon Bread has 5.2 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 Cinnamon Bread?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cinnamon Bread	11%	19%	70%

Macro Nutrients

	Valencia Oranges	Cinnamon Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	10.8% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	36.3% 6.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	NA	38.5% 28g	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	67% 25.5g	18.2% 6.9g	38g per day for Men 19-50 years
Protein	19% 10.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cinnamon Bread	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	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	4.1% 0.053mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cinnamon Bread	Recommended Dietary Allowance
Calcium	41% 408mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	14% 0.13mg	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	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	NA	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	NA	44% 24.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	24% 881g	2.24% 83g	3700g per day for Men 19-50 years

Valencia Oranges VS Cinnamon Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cinnamon Bread?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cinnamon Bread:

• 500 calories of Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 12 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Cinnamon Bread.
• While 500 kcal of Cinnamon Bread contain 2 times more Vitamin B3 than Raw Valencia Oranges.
• 500 calories of Cinnamon Bread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cinnamon Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cinnamon Bread:

• 500 calories of Valencia Oranges have 2.9 times more Calcium, 3 times more Copper, 4.7 times more Magnesium, 1.5 times more Phosphorus, 12.5 times more Potassium and 10.6 times more Water than Cinnamon Bread.
• While 500 kcal of Cinnamon Bread contain 5.5 times more Iron and more Sodium than Raw Valencia Oranges.
• 500 calories of Cinnamon Bread lack sufficient amounts of Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cinnamon Bread lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.4 times more Carbohydrate and 3.7 times more Fiber than Cinnamon Bread.
• While 500 kcal of Cinnamon Bread contain 3.4 times more Fat, 4.9 times more Omega 3, 13.7 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cinnamon Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6