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

Weight per 500 calories

• Navel Oranges: 1020g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 5.4 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	76.3% 99g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	7.55% 5.47g	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	% 20g	% 4.43g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0g	g per day for Men 19-50 years
Fiber	59% 22.4g	7.97% 3.03g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	10% 0.13mg	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	86.7% 347μg	50% 201μg	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	670% 603mg	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	10.2% 1.53mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	44% 439mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	27% 0.24mg	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	16.6% 1.33mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	44.4% 1.02mg	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	33.5% 235mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.73% 64g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Navel Oranges have more Vitamin A, 3.5 times more Vitamin B5, 6.1 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).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 9.2 times more Vitamin E than Raw Navel Oranges.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 1.6 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Potassium and 13.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 5.1 times more Iron, 3.4 times more Manganese, more Selenium, 78.3 times more Sodium and 1.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain similar levels of Calcium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 5.4 times more Sugars, 4.2 times more Fructose and 7.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 2.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Energy per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.