Comparing Nutrients in 500 calories Oranges with Peel VS White Reduced-calorie Bread

Weight per 500 calories

• Oranges with Peel: 794g
• White Reduced-calorie Bread: 242g

White Reduced-calorie Bread has 3.3 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82.3% 107g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	61.7% 23.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Reduced-calorie 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	55.6% 556mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.8% 104g	3700g per day for Men 19-50 years

Oranges With Peel VS White Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or White Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Oranges with Peel vs White Reduced-calorie Bread:

• 500 calories of Oranges with Peel have more Vitamin A, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6 and 466.6 times more Vitamin C than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs White Reduced-calorie Bread:

• 500 calories of Oranges with Peel have 2.4 times more Calcium, 2 times more Magnesium, 8.5 times more Potassium and 6.3 times more Water than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.8 times more Copper, 1.7 times more Phosphorus, 9.4 times more Selenium, 72.9 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread contain similar levels of Iron per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Fiber than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.