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

Weight per 500 calories

• Oranges with Peel: 794g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 4.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	63% 81.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 35.7g	37% 14g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	55.6% 556mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	17.7% 653g	1.48% 54.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Toasted Multi-grain Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 3245.7 times more Vitamin C than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 2.9 times more Calcium, 1.3 times more Iron, 3.6 times more Potassium and 12 times more Water than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.3 times more Magnesium, 2.5 times more Phosphorus, 11.2 times more Selenium, 45.3 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Multi-grain Bread contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Carbohydrate and 2.5 times more Fiber than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 3 times more Omega 3, 9 times more Omega 6 and 2.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Multi-grain Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6