Comparing Nutrients in 500 calories Valencia Oranges VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Weight per 500 calories

• Valencia Oranges: 1020g
• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 6.3 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Valencia Oranges	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	61% 79.4g	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	3.1% 2.25g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	21% 7.93g	38g per day for Men 19-50 years
Protein	19% 10.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	14.3% 2.3mg	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	11.2% 0.15mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	41% 408mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	13.3% 0.12mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	35.5% 0.82mg	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	24.8% 173mg	17.8% 125mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	8.53% 0.94mg	11mg per day for Men 19-50 years
Water	24% 881g	1.4% 52.4g	3700g per day for Men 19-50 years

Valencia Oranges VS Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 500 calories of Valencia Oranges have 3 times more Vitamin B1, 1.2 times more Vitamin B3 and 4.4 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.3 times more Vitamin B2 than Raw Valencia Oranges.

Comparing minerals per 500 calories for Valencia Oranges vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 500 calories of Valencia Oranges have 4.2 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 9.2 times more Potassium and 16.8 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.3 times more Iron, 3.5 times more Manganese and more Sodium than Raw Valencia Oranges.
• 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Potassium
• Both Raw Valencia Oranges as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.5 times more Carbohydrate and 3.2 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 500 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 4.9 times more Fat, 8.3 times more Omega 3 and 5.7 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6