Comparing Nutrients in 500 calories Valencia Oranges VS Potato Bread

Weight per 500 calories

• Valencia Oranges: 1020g
• Potato Bread: 188g

Potato Bread has 5.4 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 Potato Bread?

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	6.07% 5.9g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	68% 88.5g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	31% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	30.7% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	33.5% 0.44mg	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	59.2% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	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	0.63% 3.76IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.9% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Calcium	41% 408mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	19.6% 0.18mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	20.7% 0.48mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 705mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	24% 881g	1.7% 63g	3700g per day for Men 19-50 years

Valencia Oranges VS Potato Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Valencia Oranges have 2.7 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Potato Bread.
• While 500 kcal of Potato Bread contain more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Potato Bread provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12
• 500 calories of Potato Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Potato Bread have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Valencia Oranges have 2.1 times more Copper, 1.9 times more Magnesium, 1.4 times more Potassium and 14 times more Water than Potato Bread.
• While 500 kcal of Potato Bread contain 4.6 times more Iron, 2 times more Manganese, 4 times more Phosphorus, more Sodium and 4.4 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Potato Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have more Omega 3, 1.4 times more Carbohydrate and 2.2 times more Fiber than Potato Bread.
• While 500 kcal of Potato Bread contain 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Potato Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Bread provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Potato Bread provide inadequate amounts of Omega 6 in 500 calories.