Comparing Nutrients in 500 calories Valencia Oranges VS Multicereal Kaiser Roll

Weight per 500 calories

• Valencia Oranges: 1020g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 5.6 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 Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	NA	7.07% 5.13g	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	0.076% 0.055g	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	% 0.055g	g per day for Men 19-50 years
Sucrose	NA	% 3.66g	g per day for Men 19-50 years
Fiber	67% 25.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 398μg	28.4% 114μg	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	0.081% 0.073mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	41% 408mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	73.3% 0.66mg	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	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14% 6.23μg	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	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 881g	1.8% 66g	3700g per day for Men 19-50 years

Valencia Oranges VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Multicereal Kaiser Roll?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Multicereal Kaiser Roll:

• 500 calories of Valencia Oranges have 668.6 times more Vitamin A, 1.2 times more Vitamin B1, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 6755.4 times more Vitamin C than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Multicereal Kaiser Roll provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Multicereal Kaiser Roll:

• 500 calories of Valencia Oranges have 2.6 times more Calcium, 3.9 times more Potassium and 13.4 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.7 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 10.1 times more Manganese, 2 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.5 times more Carbohydrate and 3 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3.2 times more Fat, 10.1 times more Omega 3, 8.2 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Multicereal Kaiser Roll offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6