Comparing Nutrients in 500 calories Navel Oranges VS Toasted Rice Bran Bread

Weight per 500 calories

• Navel Oranges: 1020g
• Toasted Rice Bran Bread: 189g

Toasted Rice Bran Bread has 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 Toasted Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Navel Oranges	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	9.76% 9.47g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	69% 89.6g	130g per day for Men 19-50 years
Sugars	120% 86.7g	13.3% 9.62g	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	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	26.4% 10g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toasted Rice Bran 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	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	42.7% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	9.85% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	30.3% 0.39mg	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	37.4% 150μg	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	8.96% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	44% 439mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	38.3% 0.34mg	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	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	125% 2.9mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.84% 68g	3700g per day for Men 19-50 years

Navel Oranges VS Toasted Rice Bran Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Navel Oranges vs Toasted Rice Bran Bread:

• 500 calories of Navel Oranges have more Vitamin A, 5.4 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Toasted Rice Bran Bread.
• While 500 kcal of Toasted Rice Bran Bread contain 1.6 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Toasted Rice Bran Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Toasted Rice Bran Bread:

• 500 calories of Navel Oranges have 3.1 times more Calcium, 4.2 times more Potassium and 12.9 times more Water than Toasted Rice Bran Bread.
• While 500 kcal of Toasted Rice Bran Bread contain 5.6 times more Iron, 1.3 times more Magnesium, 9.7 times more Manganese, 1.4 times more Phosphorus, more Selenium, 54.2 times more Sodium and 3.2 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Toasted Rice Bran Bread contain similar levels of Copper per 500 calories.
• 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 1.4 times more Carbohydrate, 9 times more Sugars and 2.2 times more Fiber than Toasted Rice Bran Bread.
• While 500 kcal of Toasted Rice Bran Bread contain 2.4 times more Omega 3, 14.5 times more Omega 6 and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Toasted Rice Bran Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6