Comparing Nutrients in 500 calories Oranges with Peel VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

• Oranges with Peel: 794g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.8 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Oranges with Peel	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	6.08% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.96g	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	2.27% 1.65g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 35.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	44.5% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	5.93% 0.077mg	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	7.8% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	55.6% 556mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	20% 0.18mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	5.46% 23mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.47% 91g	3700g per day for Men 19-50 years

Oranges With Peel VS Schar, Gluten-Free, Wheat-Free, Classic White Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 500 calories of Oranges with Peel have 9.6 times more Vitamin B6 and 7.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 500 kcal of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Oranges with Peel vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 500 calories of Oranges with Peel have 1.7 times more Calcium, 2.5 times more Copper, 4.8 times more Magnesium, 1.5 times more Phosphorus, 11.3 times more Potassium, 6.7 times more Selenium and 7.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 500 kcal of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 57.9 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per 500 calories.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Oranges with Peel and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Energy per 500 calories.
• Both Raw Oranges with Peel as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.