Comparing Nutrients in 500 calories Navel Oranges VS Toasted Multi-grain Bread

Weight per 500 calories

• Navel Oranges: 1020g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 5.9 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 Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	63% 81.8g	130g per day for Men 19-50 years
Sugars	120% 86.7g	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0g	g per day for Men 19-50 years
Fiber	59% 22.4g	37% 14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toasted Multi-grain 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	58% 0.69mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	38% 0.5mg	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	30.4% 122μg	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	0.19% 0.17mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	44% 439mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	59.2% 0.53mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	166% 3.82mg	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	33.5% 235mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.48% 54.6g	3700g per day for Men 19-50 years

Navel Oranges VS Toasted Multi-grain Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Toasted Multi-grain Bread?

Lets compare vitamin content per 500 calories of Navel Oranges vs Toasted Multi-grain Bread:

• 500 calories of Navel Oranges have more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 3473.6 times more Vitamin C and 2.2 times more Vitamin E than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.8 times more Vitamin B3 than Raw Navel Oranges.
• 500 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Toasted Multi-grain Bread:

• 500 calories of Navel Oranges have 2.3 times more Calcium, 3.9 times more Potassium and 16.1 times more Water than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.3 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium, 12.9 times more Manganese, 1.8 times more Phosphorus, more Selenium, 70.4 times more Sodium and 3.9 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.6 times more Carbohydrate, 7.2 times more Sugars, 5 times more Fructose and 1.6 times more Fiber than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 4.2 times more Omega 3, 13.4 times more Omega 6 and 2.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Toasted Multi-grain Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6